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