3 Rounds:

-2 x 150: 50 Swim/50 drill/50 SLOB(streamline on back) with snorkel

-6 x 50 Free

-1: build and drill

-2: Bi-lateral breathing

-3: Race Pace

-4 x 100 Free

-1: build and drill by 50

-2: Bi-lateral breathing (every 3 pulls)

-3: 50 easy perfect stroke/50 race pace


-Each round is 1000 meters