Warm-up:

• 500 meters freestyle
• 8 x 25 meters kicks

Pre-set:

• 4 X 50 meters: deep water kicks 25 meters, then swims 25 meters back

Main Sets:

• 4 x 25 meters sprints: Rd1 & Rd2 - 30 seconds
• 4 x 50 meters semi-sprints: Rd1 -50 seconds & Rd2 - 55 seconds
• 4 x 75 meters semi-sprints: Rd1 - 1 minute 20 seconds & Rd2 - 1 minute 30 seconds
• 4 x 100 meters sprints: Rd1  & Rd2 - 1 minute 40 seconds
• 2 x 50 meters E.Z. (nice and easy pace) - 2 rounds

All sets were done with fins on.

Warm Down:

• 2 x 50 E.Z.

Total: 3200 meters.

Note to myself: heart rate was shooting through the roof.