Warm-up
- 8 x 50 : odds swim/scull, evens swim/kick
- 100 : freestyle with dolphin kick, focus on extension and rotation
Main Set : Note: this is a sprint set for open water swimming
- Broken 500 : swim 400m steady. Take 20 seconds rest. Last 100 FAST
- 2 x 25 EZ
- Broken 400: swim 300m steady. Take 20 seconds rest. Last 100 FAST
- 2 x 25 EZ
- Broken 300: swim 200m steady. Take 20 seconds rest. Last 100 FAST
- 2 x 25 EZ
- Broken 200: swim 100m steady. Take 20 seconds rest. Last 100 FAST
- 2 x 25 EZ
- Broken 100: swim 50m steady. Take 20 seconds rest. Last 50 FAST
- 2 x 25 EZ
Dessert
- 8 x 50 kicking (fast/easy, easy/fast, all fast, all easy – repeat pattern twice)