Warm up:

• 400 freestyle
• 2 x ( 200 pulls & 200 kicks )

Drills:

• 4 x ( 50 catch drill & 50 swim)
• 4 x 100 1-arm drill

Main sets:

W/ fins:

• 4 x 50 freestyle
• 4 x 100 freestyle
• 2 x 200 freestyle

W/o fins:

• 3 x ( 100 followed by 200) freestyle

Total distance (in meters):  3900