3,200 yards


Warm-up

4 x 150 (100 swim, 50 kick) x 2:40

More warm-up/get heart rate up:
8 x 100 2x(1:40, 1:30, 1:20, 2:00)


Main set
400 moderate x 6:00
4 x 50 :45, :40, :35, 1:00

300 moderate x 4:30
4 x 50 :45, :40, :35, 1:00

200 moderate x 3:00
4 x 50 :45, :40, :35, 1:00

100 moderate x 1:30
4 x 50 :45, :40, :35, 1:00