Swimming- 3000 yards
Warm-up:
- 600 stroke
- 400 IM drill
- 200 kick
Pre-set:
- 6 x 50 free @ 1:00 (2 easy/fast, 2 fast/easy, 2 pace)
- 8 x 25 IM order @ :30
Main set:
- 4 x 200 free pull @ 2:45
- 4 x 50 free kick @ 1:00
- 1 x 100 free sprint w/ fins
Cool-down:
- 200 easy