Warm-up:

• 300 freestyle
• 300 flutter kicks
• 3 x 150; breathe every 3, 5, and 7 strokes

Drills:

• 4 x 150 (50 finger drag & 100 swims) w/fins
• 2 x 100 kicks on the side w/fins
• 2 x 100 kicks on the side w/0 fins

Main sets:

• 1 x (100, 200, 300) w/ fins
• 2 x 50 backstroke kicks
• 2 x 50 flutter kicks
• 3 x (100, 300)

Total distance (in meters): 4,050