Warm up:

• 400 freestyle
• 300 pull buoy with hand paddles

Main sets (drills included):

• 400 freestyle
• 100 flutter kicks
• 300 freestyle
• 100 flutter kicks
• 200 freestyle
• 100 flutter kicks
• 100 freestyle
• 100 flutter kicks

Do 2 rounds of the sets above.

Warm down:

• 50 freestyle

Total distance (in meters): 3,550