Swimming- 3000 SCM
Warm-up:
- 200 swim
- 200 kick
- 200 IM drill
- 200 pull
- 200 swim
Main set:
- 4 x 200 IM, strong @ 3:30
- 4 x 100 sprint, alt free/ breast @ 2:00
- 2 x 100 w/ fins, butterfly/ back @2:00
Kick set:
- 4 x 100 IM order @ :10 sec rest
Cool down:
- 200 easy