Warm up:

• 400 freestyle
• 6 x 100, alternate between pull buoy and kicks
• 4 x 25 build ups*

Main sets:

• 4 x 25 sprints, 10-second break
• Dry land exercises: 20 body weight squats and 20 pus-ups
• 6 x 50 sprints, under 55 seconds
• 1 x 100, 50 1-arm swim and 50 medium speed swim
• 3 x 100, under 2 minutes
• 3 x 100, under 1 minute 55 seconds
• 1 x 100 kicks
• 2 x 50 breast stroke, under 1 minute 10 seconds
• 2 x 50 breast stroke, under 1 minute
• 1 x 300 pull buoy
• 10 freestyle turns
• 5 breast stroke turns

Total distance (in meters): 2,800

*Build up sets start with medium speed, then speed up to full speed after half way through one lap.