Swimming- 3800 SCM

Warm-up:

  • 300 swim
  • 300 kick
  • 300 pull

Pre-set:

  • 4 x 25 underwater hypoxic dolphin kick w/ fins @ :40
  • 4 x 50 sprint dolphin kick w/ fins @ :40

Main set:

  • 4 x 100 free @ 1:30
  • 4 x 100 IM @ 1:40
  • 4 x 200 free pull w/ paddles & buoy @ 3:00
  • 4 x 200 IM w/ fins @ 3:10

Cool down:

  • 200 easy

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