About 1,300 m, 30 to 40 minutes. The best first structured session for someone used to swimming straight lengths, because the shape is easy to remember without a card.
Warm-up: 300 easy, mixing strokes.
Main: 50, 100, 150, 200, 150, 100, 50 freestyle with 15 to 20 s rest after each.
Cool-down: 200…
