Swimming- 3700 yards
Warm-up:
- 800 SKIP (200 swim, 200 kick, 200 IM, 200 pull)
Pre-set:
- 12 x 75 rotating IM @ 1:30
Main set:
- 3 x 300 free @ 4:30
- 3 x 100 IM @ 1:40
- 4 x 50 free w/ 6+ dolphin kicks off every wall @ :50
Kickt set:
- 400 IM kick
Cool down:
- 4 x 25 sprint @ :40
- 100 easy