Warm up:

• 400 freestyle
• 4 x 100 (50 catch-up drill & 50 swim)

Main set:

• 4 x 200 freestyle w/ fins
• 8 x 100 freestyle (50 hard & 50 easy)
• 8 x 50 breastroke

Drills:

• 200 kicks
• 200 pulls

Total distance (in yards): 3,200