Warm-up:

• 400 meters freestyle
• 400 meters pull buoy
• 6 x 50 meters kicks; 25 meters E.Z. then 25 meters sprint

Pre-sets:

• 5 x 50 meters hand paddles w/ pull buoy
• 5 x 75 meters hand paddles w/ pull buoy

Main Sets:

• 4 x 100 meters; 25 meters sprint then 25 meters E.Z. for two times each set
• 2 x 400 meters

Total distance: 2925 meters