Long swim - 3600m

Warm up 300m easy swim

4 x 200m with fines - 25m freestyle kicks, 25m fly kikcs, 25m zipper drills, 25m catch up drills, 50m free, 50m free kicks

100m choice kicks

7 x 100m pull with paddles and pull boy - 25m breath every 5, 50m breath every 3, 25m breath every 5

100m choice kicks

6 x 150m - 50m free, 50m breast, 50m free

4 x 100m 75m free, 25m breast

4 x50m free / breast / free / breast

Cool down 100m easy swim