Resistance training - 5 x 200 all out.

2450m - 1 hour

Warm up:
5 x 150 @3:15 100 swim - 50 drills
2 x 4 x 50 @ 55 - 55 - 50 - 55. Rest 30sec between set

Main set:
5 x 200 all out @ 5:00
Average 200: 3:20

Cool down:
100m easy