| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 2x 50m As 25m Broken Arrow drill, 25m Front crawl – on 10s rest 100m Front crawl |
|
| 4x | 50m Front crawl – 25m hard, 25m easy – on 15s rest | |
| 900m | ||
| Main Set | ||
| 400m Front crawl – on 40s rest | ||
| 2x | 300m Front crawl – on 30s rest | |
| 3x | 200m Front crawl – on 20s rest | |
| 4x | 100m Front crawl – on 10s rest | |
| 2,900m | ||
| Main Set 2 | ||
| 2x | 50m Fly kick – on 15s rest | |
| 2x | 50m Fly – biondi drill/stroke – on 15s rest | |
| 2x | 50m Fly – single arm – on 15s rest | |
| 2x | 50m Fly – biondi drill/stroke – on 15s rest | |
| 3,300m | ||
| Cool Down | ||
| 100m Choice – easy | ||
| 3,400m | ||
