Swimming- 3200 yards

Warm-up:

  • 600 free, every 4th 25 stroke (fly/back/breast)
  • 2 x 100 IM
  • 4 x 25 IM drill

Main set:

  • 6 x 50 free (25 build, 25 fast) @ :50
  • 8 x 75 IM order (25 swim, 25 kick, 25 swim) @ 1:30
  • 2 x 100 IM sprint @ 15 seconds rest
  • 4 x 50 free kick, moderate @ 1:00
  • 4 x 100 fly kick, fast @ 2:00

Pull set:

  • 400 free, breathing every 5

Cool-down:

  • 200 easy

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