Warm up (repeat 4 times)
• 1 x 50m Freestyle Swim (even pace), rest 0:15 / 50m
• 1 x 50m Breaststroke Swim (even pace), rest 0:15 / 50m
Build up (repeat 6 times)
• 1 x 50m Zipper, rest 0:10 / 50m
• 1 x 50m Freestyle Push & Glide, rest 0:10 / 50m
Core
• 8 x 50m Freestyle Swim, leave on 01:00 / 50m
• 4 x 100m Freestyle Pull with a pull buoy, rest 0:20 / 100m
• 8 x 50m Freestyle Swim, leave on 01:00 / 50m
• 2 x 200m Freestyle Swim, rest 0:30 / 200m
Warm down
• 4 x 25m Breaststroke Easy, rest 0:10 / 25m
• 4 x 25m Backstroke Easy, rest 0:10 / 25m