3000m

10 min wake up run

Warm-up:
500s/500k

Sets:
5x200p :30sec rest

4x25 fly on :45 (80%)
100 fr ez
4x25 back on :45
100fr ez
4x25 brst on :45
100fr ez
4x25 fr on :45
100 kick

Cool Down
200s

Total: 3000m 70min.