Swimming- 3200 SCM
Warm-up:
- 600 swim
- 400 IM drill
- 200 kick
Main Set #1:
- 2 X
- 200 free (50 breathing every 3, 50 breathing every 5, 7, 9)
- 8 x 25 sprint @ 20 seconds rest
Main Set #2:
- 4 x 100 IM @ 15 seconds rest
- 8 x 50, breathing every 9 strokes @ 10 seconds rest
Cool Down:
- 400 easy