Swim 2450m.

Warm up 4 x 150m - 100m swim / 50m drill Rest 20s

6 x 50m with fines - freestyle kicks 25m fast / 25m easy

7 x 50m pull with paddles and pull boy build, finishing strong and fact

50m easy

8 x 100m with fines - 25m freestyle kicks, with breast arm / 25m fly kicks, with breast arm / 50m freestyle

50m easy

5 x 50m with fines - 25m no breathing / 25m easy choice

Cool down 50m