Warm up 50% effort

• 2 x 100m Freestyle Swim (Kick every 4th 25m), rest 0:20 / 100m
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Build up 60% effort

• 4 x 100m Freestyle Swim, rest 0:20 / 100m
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Core 70% effort

• 4 x 100m Freestyle Swim, rest 0:20 / 100m
• 6 x 50m Breaststroke Swim, rest 0:15 / 50m
• 6 x 50m Freestyle Bilateral Breathing, rest 0:15 / 50m
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Warm down 50% effort

• 4 x 25m Freestyle Easy, rest 0:10 / 25m
• 4 x 25m Breaststroke Easy, rest 0:10 / 25m