Swimming- 3700 yards

Warm-up:

  • 800 SKIP (200 swim, 200 kick, 200 IM, 200 pull)

Pre-set:

  • 12 x 75 rotating IM @ 1:30

Main set:

  • 3 x 300 free @ 4:30
  • 3 x 100 IM @ 1:40
  • 4 x 50 free w/ 6+ dolphin kicks off every wall @ :50

Kickt set:

  • 400 IM kick

Cool down:

  • 4 x 25 sprint @ :40
  • 100 easy

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