Warm-up

• 400 meters freestyle
• 200 dolphin kicks with1-arm flies
• 200 flutter (freestyle) kicks

Presets:

• 350 meters pull buoy (50, 100, 200 meters)
• 350 meters pull with hand paddles (50, 100, 200 meters)

Main sets:

• 5 x 50 meters sprints
• 5 x 100 meter sprints
• 5 x 200 meter at 85% race pace

Total distance: 3250 meters

Note to myself: drink, drink, drink…H2O that is! Feet have cramped up constantly in the last two training sessions.