Swimming- 4000 SCM
Warm-up:
- 400 choice
Kick set:
- 4 x 100 IM order @ 2:00
Pre-set:
- 4 x 100 k-s-d-s IM order @ 1:50
Main set:
- 4 x 400 IM
- 1 & 2 = 4 x 100 IM @ 1:45
- 3 = 2 x 200 IM @ 3:15
- 4 = 400 IM w/ fins @ 6:00
Pull set:
- 4 x 200 w/ buoy and paddles @ 3:15
Cool down:
- 400 easy