Warm up:
- Swim 400 meters Freestyle
- Kick 200 meters
- Pull 200 meters without using paddles
Drills:
- Perform 6 sets of 50 meters each, alternating between 25 meters of drill and 25 meters of freestyle. Take a 15-second recovery between each set.
Main Set A:
- Swim 4 sets of 200 meters each, descending in speed from 1 to 4. Take a 30-second recovery between each set.
- Swim 3 sets of 200 meters each, pulling with a pull buoy, descending in speed from 1 to 3. Take a 30-second recovery between each set.
- Swim 2 sets of 200 meters each, using fins, descending in speed from 1 to 2.
- Swim a 200-meter timed swim.
Bonus Rest:
- Take a 2-minute rest.
Speed Set:
- Perform 16 sets of 25 meters each. On odd sets, swim the first 12.5 meters fast and the second 12.5 meters easy. On even sets, swim the entire 25 meters fast. Take a 40-second rest interval between each set.
Cool down:
- Swim 100 meters Freestyle.
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