Warm-up

• 300 freestyle
• 300 flutter kicks
• 300 hand paddle pulls

Drills:

• 3 x 200 sprint and flip; sprint the last 5 to 7 meters and flip
• 1 x 100 1-arm swim (at the end of the workout)
• 1 x 100 catch-up (at the end of the workout)
• 4 flip turns (at the end of the workout)

Main sets:

• 2 x 100 freestyle
• 2 x 200 freestyle
• 2 x 300 freestyle
• 2 x 400 freestyle

Total distance (in meters): 3,700