Warm up:

• 400 freestyle
• 4 x 50 dolphin kicks w/ kicking board and fins
• 4 x 100 pull buoy

Drills:

• 4 x 100 1-arm  w/o fins
• 4 x 50 flutter kicks w/ fins
• 4 x 50 flutter kicks w/o fins

Main sets:

• 5 x 100 freestyle + backstroke w/ fins (50 for each stroke in every set)
• 5 x 50 freestyle, sprints
• 4 x 100 freestyle, 85% pace
• 3 x 200 freestyle, 75% pace

Total distance (in meters):  3550