Warm up (750m)
4×50 swim+25 kick
4×75 pull
1×25 fly+25 back+25 breast
1×25 back+25 breast+25 free
Drill (300m)
4x25m breast windshield wiper, 25m breast with flutter kick, 25m breast stroke
Main (1150m)
150m Pull set
(25 fly+50 free)x2
(25 breast+50 free)x2
75 back+75 free
3×100 IM swim
2×50 free on 1:10
2×50 free on 1:05
2×50 free on 1:00
2×50 free on 55
Total 2200m