Warm-up:

• 500 freestyle
• 4 x (100 pull buoy & 100 flutter kicks)

Main set:

• 4 x 100
• 4 x 200
• 1 x (400, 300, 200, 100)

Total distance (in meters):  3,500

This workout does not contain “drills” because I wanted to build my endurance, by swimming more sets without the help of fins, for harder training in the upcoming months.