Swimming- 4000 yards
Warm-up:
- 600 choice
Kick set:
- 6 x 150 @ 2:45 (50 dolphin kick, 25 backstroke, 50 breaststroke w/ dolphin kick, 25 catch-up free)
Pull set:
- 6 x 150 @ 2:15 pull w/ paddles
Main set:
- 12 x 100 @ 1:45 w/ fins
- 1- fly drill
- 2- fly
- 3- free
Cool-down:
- 400 choice