Swimming- 4400 yards
Warm-up:
- 300 swim
- 200 kick
- 100 pull
Kick set:
- 200 @ 3:50
- 2 x 100 @ 2:00
- 4 x 50 @ 1:00
Main set:
- 8 x 125 pull w/ paddles and buoy @ 1:50
- 8 x 100 IM @ 1:40
- 8 x 75 free/stroke/free @ 1:10
- 8 x 50 free @ :45
- 8 x 25 evens fast, IM order @ :30
Cool-down:
- 200 easy