| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 4x | 50m Front crawl – 25m finishing flick, 25m stroke – on 10s rest | |
| 100m Front crawl – thumb to thigh | ||
| 4x | 25m Front crawl – moderate effort – on 10s rest | |
| 4x | 25m Front crawl – hard effort – on 10s rest | |
| 900m | ||
| Main Set | ||
| 200m Front crawl – on a turn around allowing 30-40s rest | ||
| 2x | 100m Front crawl on a turn around allowing 15-20s rest | |
| 4x | 50m Front crawl on a turn around allowing 5-10s rest | |
| Repeat set 2-3 times | ||
| 2,100m – 2,700m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,300m – 2,900m | ||
