Warm up:
- 200m easy free
- 200m choice
Build set:
- 4 x 50m kick w flutterboard (kick up free; kick back breast)
- 100m drill swim ( 25m drill / 25m swim)
- 4 x 50m kick / swim (side / back / front)
- 100m drill swim (25m drill / 25m swim)
Main set:
- 1 x 300m at css pace + 20s RI
- 2 x 200m at css pace + 15s RI
- 3 x 100m at css pace + 10s RI
- 200m choice easy
- 6 x 50m free progressive
Warm down:
2700m total