Swimming- 3500 yards
Warm-up:
- 300 choice
- 4 x 50 drill, IM order
Pre-set:
- 5 x 100 IM @ 1:40
Pull set:
- 10 x 100 pull w/ paddles and buoy @ 1:30
Kick set:
- 10 x 50 kick @ 1:00
Main set:
- 20 x 25 butterfly- odds sprint, evens build (1-10 no fins, 11-20 w/ fins) @ :30
- 2 x 200 IM @ 3:00
Cool-down:
- 100 easy