Warm up:

• 400 freestyle
• 3 x 100, 50 kicks on the side & 50 swim w/ fins
• 3 x 100 dolphin kicks, 50 on the stomach & 50 on the back w/ fins
• 8 x 25, sprint the last 10 meters

Main sets:

• 6 x 50 sprints, under 55 seconds
• Dry land exercises: 20 body weight squats and push-ups
• 200 flutter kicks
• 4 x 100 sprints, under 2 minutes
• 10 “out of water push-ups”
• 200 flutter kicks
• 4 x 100 sprints, 50 breast stroke followed by 50 freestyle, under 2 minutes and 10 seconds
• 300 pull buoy

Total distance (in meters): 3,000

* “out of water push-ups” are like pushing yourself out of water vertically. Do ten, and you will feel the burn on your triceps and shoulders.