Swimming- 4000 SCM

Warm-up:

  • 400 choice

Kick set:

  • 4 x 100 IM order @ 2:00

Pre-set:

  • 4 x 100 k-s-d-s IM order @ 1:50

Main set:

  • 4 x 400 IM
    • 1 & 2 = 4 x 100 IM @ 1:45
    • 3 = 2 x 200 IM @ 3:15
    • 4 = 400 IM w/ fins @ 6:00

Pull set:

  • 4 x 200 w/ buoy and paddles @ 3:15

Cool down:

  • 400 easy

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