About 1,500 m, 40 to 45 minutes. Uses all four strokes, which spreads the work across more muscles and breaks up a freestyle-only week.
Warm-up: 300 easy, any strokes.
Main: 8 x 100 individual medley, 25 of each stroke in the order butterfly, backstroke, breaststroke, freestyle, with 20 s rest.…
