| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 300m Front crawl – pull | ||
| 200m Front crawl | ||
| 100m Front crawl – pull | ||
| 1,000m | ||
| Main Set | ||
| 2-3x | 800m Front crawl – on 60s rest 1: Steady 2: 600m Steady, 200m hard 3: 400m Steady, 400m hard |
|
| 2,600m – 3,400m | ||
| Cool Down | ||
| 100m Front crawl – pull | ||
| 100m Choice – easy | ||
| 2,800m – 3,600m | ||
