Long swim session - 3700m

Warm up 400 m

100m kicks choice

5 x 100m with fines, 25m 6 kicks right, 6 kicks left / 25m zipper drill / 25m catch up drill / 25m fly Right arm, left arm, both arms

100m kicks freestyle

5 x 100m pulls with paddle and pull boy breathing alternating every 25m 3 strokes/5 strokes

5 x 100m free @ 2:00

10 x 50m @ 1:05

4 x 100m IM @ 2:15

Cool down 100m