Warm-up:
- 200 meters freestyle, easy pace
- 100 meters kick with kickboard
- 100 meters pull with a pull buoy
- 100 meters choice of stroke (backstroke, breaststroke, or butterfly)
Main set:
- 4 x 50 meters freestyle at moderate pace, 15 seconds rest between each 50 meters
- 2 x 100 meters choice of stroke at moderate pace, 20 seconds rest between each 100 meters
- 4 x 50 meters freestyle at moderate pace, 15 seconds rest between each 50 meters
- 2 x 100 meters choice of stroke at moderate pace, 20 seconds rest between each 100 meters
- 4 x 50 meters freestyle at moderate pace, 15 seconds rest between each 50 meters
Endurance set:
- 1 x 200 meters freestyle at a comfortable pace
- 1 x 200 meters choice of stroke at a comfortable pace
Cool-down:
- 200 meters freestyle, easy pace
Total workout distance: 2,000 meters
