Warm-up:

• 300 freestyle
• 300 flutter kicks
• 3 x 100 pull buoy w/one breath in every 3, 5, and 7 strokes

Drills:

• 3 x 100 ( 50 1-arm swim followed by 50 freestyle)
• 4 x 100 (50 kicks on the side followed by 50 freestyle, w/ fins)

Main sets:

With fins:

• 3 x 100 freestyle
• 3 x 200 freestyle

Without fins:

• 3 x 100 freestyle
• 3 x 200 freestyle

Warm down:

•  1 x 200 flutter kicks

Total distance (in meters): 3,750