Warm-up

• 500 freestyle
• 150 x 3 pull buoy, breathe every 3, 5, 7 stroke.
• 100 x 4: 50 flutter kicks & 50 drills (1-arm drill & catch-up 2 sets each)

Flip drill:

• 4 x 100; medium speed then accelerate near the wall for quicker flips

Main sets:

• 4 x 50 sprints, under 1:15
• 1 x 100 under 2 minutes
• 1 x 200 under 4
• 1 x 300 stroke rhythm
• 1 x 400 endurance and final acceleration

Drills:

• 150 flutter kicks
• 150 backstroke kicks
• 1 x 200 stroke rhythm

Total distance (in meters): 3,450