Warm-up

• 400 meters freestyle
• 300 meters flutter kick
• 3 x ( 3 x 50 meters pull buoy, breathe every 3, 5, and 7 strokes in 3 consecutive sets)

Pre-sets

•  3 x ( 3 x 50 meters pull buoy, breathe every 3, 5, and 7 strokes in 3 consecutive sets) w/ hand paddles

Main-sets:

• 5 x 50 sprint in 1:20
• 5 x 100 sprint in 2:20
• 3 x 200; alt. between freestyle and breast stroke every 50 meters

Warm-down

• 100 meters slow pull buoy, focus on form and breathing rhythm

Total distance:  3050 meters