Warm up:

• 400 freestyle
• 4 x 100 pull buoy
• 8 x 25, half sprint and half long strokes
• 200 kicks

Main sets:

• 5 x 50, 25-yard sprint and 25-yard long strokes
• 5 x 100; 50-yard 1-arm swim followed by 25-yard catch up and swim each
• 9 x 100 intervals, 3 sets of 2:30, 2:15, and 2:00

warm down:

• 200 freestyle

Total distance (in yards): 3,050