Warm up

• 500 freestyle
• 3 x 200 pull buoy
• 3 x (100 1-arm swim, 50 catch-up, and 50 swim)

Main Sets:

• 4 x 100 freestyle w/ 50 kicks between each set of 100
• 4 x 200
• 1 x 400

Total distance (in yards): 3350

This is not a workout that I want to remember. My body was never in sync in the water; I could not rotate my hips through the water properly, generate power by kicking consistently, and worst of all, I struggled in every set.

Back to the drawing board.