Drills, drills, drills

Drills, drills, drills
Warm-up:
300 Kick 300 Pull 300 Swim
Do them at your own pace!!
Main Set:
10x100 Freestyle Alternating the breathing every 3 strokes or every 5 strokes
Pull Set
1x(50-100-200-300-200-100-50)
Rest 2 Min. in between
Drill Set
8x75 Freestyle Right Arm down Left Arm Back Full Stroke
10 seconds rest in between each 75
Kick Set
6x25 Freestyle with fins
:25
Warm-Down:
300 Anything but freestyle
At your own pace!!
Total distance: 3950 m

http://www.swimmingworldmagazine.com/swim-cgi/