Swim - Freestyle - 2550m

Warm up 300m

100m freestyle kicks

5 x 100m freestyle drills with fines alternating drills every 25m. (Drill #1: 6 kicks on side/6 kicks the other side - drill#2: zipper - drill #3: catch up - drill#4: fist swim

5 x 100m freestyle pull with paddles working on breathing - 25m breath every 3 strokes / 25m breath every 5 strokes / 25m breath every 3 strokes / 25m breath every 5 strokes

5 x 100m as 25m breast stroke / 75m freestyle

5 x 100m as 75m freestyle / 25m breast stroke

100m freestyle kicks

50m cool down