Swimming- 3000 SCM

Warm-Up:

  • 300 swim
  • 200 kick
  • 100 pull

Pre-Set:

  • 6 x 50 free @ 1:00 (fast/easy, easy/fast, pace)
  • 8 x 25 IM @ :40 (drill down, swim back)

Main Set:

  • 4 x 100 kick @ 2:10
  • 4 x 75 IM @ 1:20
  • 4 x 50 free @ 1:00

Pull Set:

  • 3 x 200 pull w/ paddles & buoy @ 3:10

Cool Down:

  • 200 IM
  • 200 free

Leave a Reply