Swimming- 3200 SCM
Warm-up:
- 3 x 150 (swim, kick, pull)
Main set #1:
- 400m free
- 2 x 200m free @ :20 seconds rest
- 4 x 100m free @ :15 seconds rest
- 8 x 50m free @ :10 seconds rest
Main set #2:
- 300 pull
- 200 kick
- 16 x 25 w/ fins choice @ :30
Cool down:
- 250 easy