Warm up:
- 200m easy f/s
- 200m good body roll
Build set:
- 4 x 50m kick up / swim back
- 6 x 50m plus 15 sec alternating steady, fast, fast, steady, steady, fast
Main set:
- 3 x 300m f/s paddles, pull buoys, fins
Warm down:
- 4 x 50m breast / back / breast / back
2000m total