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

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