Warm Up (1200m)
- 200m choice swim
- 16 x 50 IM (Drill, Stroke)
- 200m choice swim
Main Set (2400m)
R1
- 400m Pull (Breath 5, 7 on 25m)
- 4 x 25 Fly Sprint
- 1 x 100 IM
R2
- 300m Pull (Breath 5, 7 on 25m)
- 4 x 25 Back Sprint
- 2 x 100 IM
R3
- 200m Pull (Breath 5, 7 on 25m)
- 4 x 25 Breast Sprint
- 3 x 100 IM
R4
- 100m Pull (Breath 5, 7 on 25m)
- 4 x 25 Free Sprint
- 4 x 100 IM
Sub-Set (800m)
16 x 50m on each stroke
- Drill, swim
- Swim, drill
- Easy, fast
- Swim
