Warm up:

• 400 freestyle
• 4 x (3 x 50) kicks with fins: back & sides
• 4 x 100 pull buoy

Drills:

• 4 x 100 1-arm swim w/ fins
• 4 x 50 1-arm flies w/ fins

Main sets:

With fins:

• 4 x 50 sprints
• 4 x 100 at 85% pace

Without fins (going from 50 up to 400 and come back down to 50):

• 2 x 50
• 2 x 100
• 2 x 200
• 1 x 400

Total distance (in meters): 3700

Any swimmers out there who’d like to share his or her workout?