Swimming- 3800 yards
Warm-up:
- 300 swim
- 200 kick
- 100 pull
- 8 x 75 IM order (kick/drill/swim) @ 1:30
Pre-set:
- 2 x 4 x 50 (fast/easy, easy/fast, easy, fast) @ 1:00
Main set:
- 4 x 200 pull w/ paddles & buoy @ 3:00
- 3 x 200 pull w/ paddles @ 2:50
- 2 x 200 swim @ 2:40
- 1 x 200 fast w/ fins @ 2:30
Cool down:
- 200 easy