Warm up:

• 400 freestyle
• 300 pull buoy
• 4  x150; 50 for each 1-arm butterfly, freestyle, and flutter kicks

Main set:

•  2 x (100, 200, 300, and 400); going up from 100 to 400, then coming back down to 100
• 8 push-ups in between each main set

Total distance (in meters): 3,300