Warm-up: 400m easy swim
Main Set: 10x200m freestyle on 3:00
Cool-down: 200m easy swim
Warm-up: 300m mixed strokes
Main Set: 8x50m IM sprint on 1:00
Drill Set: 4x100m kick with board
Cool-down: 200m easy swim
Warm-up: 500m freestyle
Main Set: 3x400m freestyle descending pace, 1:00 rest
Cool-down: 300m choice