| Swim set - aerobic endurance/ strength variety. | |
| Warm-up | 400 | swim | |
| | 200 | 25m hard kick / 25m easy kick (kick from hips, strong core, point toes and relax ankles, lean down on chest to bring hips/legs up) |
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| Pre main | 400 | 8 x 50m 25m easy / 25m hard swim. | |
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| Main | 600 | technique focus / moderate pace - paddles, pull buoy, band on 20 sec rest. | |
| | 600 | 6 x 100m moderate pace swim. Aim for consistent pace and cyle times. 10-15sec rest. | |
| | 600 | technique focus / moderate pace - pull without paddles. | |
| | 600 | 8 x 75m paddles, pull buoy, band on 20sec rest. | |
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| Cool down | 400 | Easy swim down choice. | |
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| Total | 3800 | | |
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