Warm up:

• 200 freestyle
• 3 x 150 pull buoy w/ 3, 5, and 7 strokes per breath
• 300 flutter kicks
• 300 hand paddle pulls

Dry Land:

• 2 x 20 push ups
• 2 x 1 minute jumping jacks

Main sets:

With fins (focusing on longer distance per stroke):

• 4 x 200
• 4 x 100 w/ 50-meter dolphin kicks

Dry Land:

• 2 x 20 push-ups
• 2 x 20 v-ups

Without fins:

• 2 x (100, 200, & 300) freestyle

Total distance (in meters): 3,650