Swim 2450m.

Warm up 400m easy swim

200m choice kicks

4 x 50m - 25m no breathing/25m breath every 5 stroke

8 x 50m kicks with fines descending - 2 x (1st easy, 2nd medium fast, 3rd fast, 4th super fast) - R 20 sec

6 x 75m pull with paddles and pull boy @ 1:00

50 easy swim

6 x 100m - 25m back, 50m breast, 25m free @ 2:15

2 x 50m - 25m fast, 25m easy

Cool down 50m

Total 2450m