Swimming- 3300 yards

Warm-up:

  • 300 swim
  • 200 IM drill
  • 100 kick

Main set #1:

3 Rounds:

  • 100 free w/ fast legs, slow arms @ 2:00
  • 2 x 75 free build by 25 @ 1:30
  • 3 x 50 fast down, easy back @ 1:00
  • 4 x 25 fast @ :40

Stroke work:

  • 400 IM reverse order

Main set #2 (all out):

  • 100 dolphin kick @ 2:00
  • 2 x 50 flutter @ 1:00
  • 100 dolphin kick @ 2:00
  • 2 x 50 flutter @ 1:00
  • 100 dolphin kick @ 2:00

Cool down:

  • 300 easy

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