Swimming- 2800 SCM

Warm-Up:

  • 200 swim
  • 200 kick
  • 200 IM drill
  • 200 pull w/ buoy
  • 200 swim

Pre-set:

  • 4 x 75 kick, drill, swim IM order @ :10 sec rest

Main set:

  • 4 x 100 IM @ 1:40
  • 3 x 200 pull @ 3:00
  • 2 x 100 kick @ 2:00
  • 1 x 200 free, breathing every 9 strokes

Cool-down:

  • 100 backstroke

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