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

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