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