Swim – Distance per stroke, technic session - 2450m

Warm up: 300m easy swim

4 x 50m choice kicks

4 x 50m Distance per stroke

4 x 50m kicks as 25m fast - 25m easy

200m IM with fines, 50m fly - 50m back - 50m breast - 50m free

6 x 75m pul with paddles and pull boy

6 x 100m as 25m back - 50m breast - 25m free

2 x 25m no breathing

4 x 50m as 25m sprint - 25m easy distance per stroke

Cool down 50m