Warm Up:

200 Freestyle

100 I.M Kick (Dolphin, Back, Breastroke, Flutter)

Main Set 1:

6 x 50 Drill 6:3:6 No breathing on 3 stroke

6x 50 Drill Closed Fist Freestyle (breathe every 5 strokes)

Main Set 2:

3 x 100 Freestyle Kick Easy down, Fast back

2 x 150 Freestyle Kick/Dolphin Kick Easy down, Fast back

Main Set 3:

4x 50 Freestyle FAST on 1:10 interval (faster interval if more than 10 seconds rest)

1x 100 Recovery 

Warm-Down:

Streamline Breaststroke Kick Down, Backstroke Back (whatever time left over; should be atleast 200 yards)