Swam with a buoy to keep from flutter kicking and pushing off the wall.

Warm-up, 5 minutes, including some Fartlech drill (speedplay)

Lap swimming:
6 x 50s, tread water at the deep end for :15 each time. Rest :15 at shallow end.

2 x 50s, quick & light turnover. Rest :15. Regroup before starting the next set…

1 x 50, rest :15
1 x 100, rest :20
1 x 200, rest :30
1 x 300, rest :30
1 x 50 easy (regroup before starting again).

Swim set twice. You can use a buoy or paddles (or nothing) on the 100 or 200―it’s your choice.

4 x 50s, your choice of drill on the way down/long glide freestyle on the way back. Rest :10.