25s & 50s
300 yards - freestyle warmup.
300 yards - 4 x 75 yards.
The odds are 25 kick on left side, 25 kick on right side, 25 swim.
The evens are all kick (any way you want.)
Do these on 5 seconds rest.
600 yards - 12 x 50 yards freestyle in groups of 3.
1st set easy, 2nd set harder, 3rd set hard (TIP--tightest interval possible).
400 yards - put on pull buoy. 4 x 100 yards.
Use a breathing pattern of 3 for the odds and 5 for the evens.
Do these on an interval of 5 seconds rest.
200 yards - put on fins. 8 x 25 butterfly. The odds are drill. The evens are fast.
200 yards - 4 x 50 yards freestyle descending (swim these as form, firm, fast and very fast).
200 yards - freestyle warm down.
Total distance: 2,200m