31 minutes dry land (stretch, coordination movements, reaction drills, intro spiderman crawls)

10 x 100 @1:30 [3rd lap under water]

2 minute explanation of next set

5x100 @ 1:45 kick free [1-3 variable speed by 50medium/50fast, 4-5 Variable speed 25medium/25fast]

1x50 @1:20 REC

2 minute explanation of next set

1x50 @ 2:00 REC

2 minute explanation of next set

24 x 25 @ :30 (choice by groups of 4) [1-8: 12.5 kick, 12.5 swim "Dim Mac" finish all st SP3; 9-16: 12.5 hard breakouts, 12.5 recovery; 17-24: fastest and best quality you can give]

1x50 @ 2:00 REC

15 minutes turns work (back to breast turns especially, NO OPEN TURNS!)

15 minutes starts work and relay exchange

1x200 @4:00 REC