Warm up:

• 400  freestyle
• 4 x 100 pull buoy
• 4 x 50 finger tip drags

Drills:

• 4 x 50 double arm pulls w/ fins
• 3 x 100 1-arm swims

Main sets:

With fins:

• 5 x 50: 25 moderate pace followed by 25 race speed
• 4 x 100: tread water for 30 seconds after 50 yards in each set
• 3 x 200: alternate between moderate and fast pace every 50 yards

Without fins:

• 50, 100, 200, 100, and 50 yards with 15 seconds rest between each set

Warm down: active & static stretching

Total distance:  3250 yards