Swimming- 3800 SCM
Warm-up:
- 200 swim
- 200 kick
- 200 pull
Pre-set:
- 8 x 75 (odds = IM, evens = free) @ 15 seconds rest
Main set:
- 500 free
- 400 free + 100 sprint kick w/ fins @ 2:00
- 300 free + 2 x 100 sprint kick w/ fins @ 2:00
- 200 free + 3 x 100 sprint kick w/ fins @ 2:00
- 100 free + 4 x 100 sprint kick w/ fins @ 2:00
Cool down:
- 100 easy