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

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