Swimming- 2200 meters
Warm-up:
- 200 swim
- 200 kick
- 200 IM
- 200 pull
Pre-set:
- 6 x 50 @ 1 min (2 x fast/easy, 2 x easy/fast, 2 x pace)
- 8 x 25 @ :30 IM order (drill/swim)
Main set:
- 4 x 75 kick @ 1:40
- 4 x 25 kick all out @ :40
- 4 x 75 pull @ 1:10
- 4 x 25 sprint @ :30
Cool down:
- 100 easy
Yoga- 20 minutes