Warm up:

• 300 freestyle
• 4 x 100 dolphin kicks w/ freestyle stroke

Main sets & drills:

• 3 x 200 freestyle w/ fins
• 4 x 100 freestyle
• 200 kicks
• 4 x 200 freestyle
• 100 1-arm swim & 100 kicks
• 2 x 400 freestyle
• 100 backstroke kick

Total distance (in meters): 3,800