Warm Up: 500
- 200 warm-up
- 100 kick
- 200 pull
Pre-Set – 3 rounds: 1050
- 2×50 kick (sher= dolphin with board & fins) @1:40
- 2×50 drill (sher= S.A. fly w/ fins) @ 1:15
- 2×50 swim as 25fast/25 easy @ 1:10
- 50 easy
Main Set: 1500
3 rounds choice stroke:
- 4×50 with paddles desc. 1-4 @ 1:10
- 1×50 @ 200m pace @ 1:30
- 6×25 @ 100m pace @ :45
- 100 easy
Swim Down: 300
4×75 cool down as 25 kick choice/50 swim easy
TOTAL: 3350m