Swim workout in 25-metre pool with Lizbot and LotStreetWiz, overseen by Coach Kelvin, about 65 minutes.
- 25m freestyle, easy
- vertical kicking, no hands, 30s x 5
- 25m breast stroke
- 50m freestyle, easy
- 450m freestyle pyramid with 40s rests: 50, 100, 150, 100, 50m
- 50m freestyle
- 200m (50m flutter kicking + 50m breaststroke) x 2
Total: 800 metres or 880 yards.