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

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