- 400m Warmup (With a minimum of 24 strokes per length!)
- 1500m swim (400m + 100m BK + 400m + 100m BK + 400m + 100 BK). My time: 33:14 mins with a stroke count per 50s of circa 30 to 33.
- 01:00 RI
- 8 x 100m + :10 RI (25m Butterfly + 25m Free slow pace+ 50m Free fast)
RI: Rest Interval