200 swim
100 kick (75 easy/25 strong)
200 Drill/swim by 50
100 build
4×50 25 fast/25 easy @ 1:10/1:20 as 1 freestyle, 1 choice stroke
3x Round 1 Round 2 Round 3
2-3×200 free @ 3:30/4:20 3:20/4:10 3:10/4:00
100 kick @ 3:00/3:45
4-6×50 free @ 1:05 :60 :55
100 swim easy @ 3:00/4:00
200 cool down
TOTAL: 3400m-4300m