Warm up:
Build set:
- 200m free/back mix
- 4 x 25m hard on 30 sec pace
- 200m free/back mix
- 4 x 50m fast finish
- 200m free/back mix
- 4 x 75m fast finish
Main set:
- 4 x 25m side kick on 40 sec
- 4 x 25m catch-up on 40 sec
- 4 x 50m spear on 1:10
- 4 x 50m free build
- 4 x 50m free fast turns
- 4 x 50m free fast finish
Warm down:
2600m total