Warm up:

• 400 freestyle
• 3 x 150 pull buoy, taking a breath between every 3, 5, 7 strokes
• 3 x 100 front, back, and side kicks

Drills:

• 4 x 50 finger drags
• 4 x 50 catch-up*
• 10 flips turns (at the end of the workout)

Main sets:

• 4 x 100 swim w/ fins, tread water for 30 seconds b/t every 50 meters
• 4 x (50 swim & 50 flutter kicks)
• 4 x (50 freestyle & 50 breaststroke)
• 4 x 200 freestyle

Total distance (in meter): 3,550

* In the catch-up drill, I swim with 1 hand in the front and use the other hand to touch the front hand after pulling the water.