Warm-up:

• 400 meters freestyle
• 400 meters pull buoy
• 300 meters kicks
• 200 meters reach-n-pull

Pre-sets:

• 5 x 50 meters hand paddles with pull buoy
• 5 x 100 meters hand paddles without pull buoy

Main Sets:

• 5 x 50 meters freestyle sprints
• 5 x 100 meters freestyle sprints
• 5 x 200 meters freestyle endurance

Warm-down:

• 50 meters breaststroke, very slow

Total distance: 3,700 meters

Note to myself: Great practice, keep those elbows up!