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