Warm up:

• 400 meters freestyle
• 300 meters flutter kicks
• 300 meters pull buoy
• 8 x 25 meters back stroke kicks

Pre-set:

• 5 x 100 meters pull buoy with hand paddles

Main-sets:

• 3 x 50 meters sprint
• 3 x 75 meters sprint
• 3 x 100 meters at 90% of race pace
• 2 x 200 meters - alternate between freestyle and breast stroke every 50 meters, at 85% of speed

Warm-down:

• 100 meters reach-n-pull

Total distance: 2875 meters

Note to myself: a little burnt out at the end; I need some sleep.