Warm-up:
- 300 meters freestyle, easy pace
- 100 meters kick with kickboard
- 100 meters pull with a pull buoy
- 100 meters individual medley (25 meters butterfly, 25 meters backstroke, 25 meters breaststroke, 25 meters freestyle)
Drill set:
- 4 x 50 meters freestyle focusing on technique (high elbow, streamline, head position), 15 seconds rest between each 50 meters
Main set:
- 4 x 100 meters freestyle at a moderate pace, 20 seconds rest between each 100 meters
- 1 x 200 meters choice of stroke at a moderate pace
- 4 x 100 meters freestyle at a moderate pace, 20 seconds rest between each 100 meters
- 1 x 200 meters choice of stroke at a moderate pace
- 4 x 100 meters freestyle at a moderate pace, 20 seconds rest between each 100 meters
Sprint set:
- 6 x 25 meters freestyle sprint, 30 seconds rest between each 25 meters
Cool-down:
- 200 meters choice of stroke, easy pace
Total workout distance: 2,500 meters
