Distance 2700m
Warm up  • 1 x 400m Freestyle Swim (even pace)
Build up (repeat 6 times)  • 1 x 50m Streamline Kicking, rest 0:15 / 50m • 1 x 50m Freestyle Push & Glide, rest 0:15 / 50m
Core (repeat 3 times)  • 5 x 100m Freestyle Swim (tempo), rest 0:20 / 100m • Rest 0:30 seconds
Warm down  • 1 x 100m Freestyle Easy, rest 0:20 / 100m • 1 x 100m Easy Any Stroke, rest 0:20 / 100m
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