Workout 309

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