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

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