| Warm Up | ||
|---|---|---|
| 4x | 100m Front crawl on 10s rest 50m Backstroke on 10s rest 100m Front crawl on 10s rest |
|
| 1,000m | ||
| Main Set | ||
| 4x | 3x 100m Front crawl – moderate – on 20s rest 2x 50m Backstroke – easy – on 10s rest |
|
| 2,600m | ||
| Main Set 2 | ||
| 100m Backstroke | ||
| 2x | 50m Backstroke – 6-3-6 drill – on 15s rest | |
| 100m Backstroke | ||
| 2x | 50m Fly kick – on 15s rest | |
| 2x | 50m Fly kick, breaststroke arms – on 15s rest | |
| 100m Backstroke | ||
| 3,200m | ||
| Cool Down | ||
| 200m Choice – easy | ||
| 3,400m | ||
