Warm up
5x 150m
Swim | Pull – 50 kick+50 swim+50 kick
IM +50m swim
Swim
Kick set
2x (2x50m kick 50m swim)
2x (50m kick 25m swim/ 25m swim/ 50m kick)
2x100m kick
100m swim
Main 9x100m free
Easy/strong/easy
2 strong/easy
3 strong
Drills
4x25m
2x one arm fly/surfer fly
2x single arm backstroke w hand paddles/both arm
2x breast pull/breast swim both with flutter kick
2x free zipper/finger tip drag
4x50m spin IM
100m IM
TOTAL 750m+900m+900m+700m=3250m