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