1 x 400 (:30 50 technique work, 25 steady, 25 faster
1 x 400 (:30 Kick 100 fast, 100 relaxed
1 x 400 (:30 Pull count strokes, take one less each 100
4 x 100 (:45 Swim play with pace at each 50
4 x 25 (:45 Super Fast
1 x 200 (:60 easy technique work
6 x 100 (:90 Fastest possible sustainable effort
1 x 500 Mix of swim and technique work
3,000 Meters
