Swimming- 3000m
Warm-up:
- 600 swim
- 400 IM drill
- 200 kick
Pre-set:
- 6 x 50 @ 1:00 (fast/easy, easy/fast, pace)
- 8 x 25 IM @ :40 (drill, swim)
Main set:
- 5 x 100 pull @ 1:40
- 6 x 50 kick @ 1:00
- 4 x 75 w/ fins @ 1:20
Cool down:
- 200 easy
Swimming- 3000m
Warm-up:
Pre-set:
Main set:
Cool down: