Swimming- 2500 SCM
Warm-Up:
- 300 swim
- 200 kick
- 100 pull
Pre-Set:
- 300 kick/drill/swim, IM order @ :20 seconds rest
- 4 x 50 drill/swim, IM order @ 1:00
Main Set:
- 4 x 150 50 non-free/100 build @ 2:30
- 8 x 25 freestyle breathing every 9 strokes, focus on technique @ :30
- 3 x 100 25 fast/50 easy/25 fast @ 1:40
Cool Down:
- 200 pull
- 100 easy