1 hour Swim 2500m + 40min bike commuting

Warm up 300m easy swim

100m freestyle kicks

10 x 50m with fines: 25m breast stroke with fly kicks/25m zipper freestyle drill

10 x 50m pull with paddles and pull boy: 25m breast pull/25m catch up freestyle drills

100m easy swim

9 x 100m: 25m long and gliding breast stroke / 50m free / 25m frequency work breast stroke

Cool down: 100m easy