About 1,900 m, 45 to 50 minutes. An upper-body session that also shows how much your legs normally hold you up.
Warm-up: 300 easy swim, then 200 kick.
Main: 4 x 300 pull with a buoy between the thighs and 30 s rest. Add paddles on the second and fourth 300.
Cool-down: 200 easy swim, no…
