Swimming- 3250 yards
Warm-up:
- 8 x 100 (odd free, even choice)
Pre-set:
- 12 x 50 IM order @ 1:00
Kick set:
- 6 x 75 (25 kick, 50 swim) choice @ 1:10
Main set:
- 50-100-200-100-50 @ :45 base per 50
- 4 x 100 pull @ 1:30
Dril set:
- 4 x 75 IM drill @ 1:15
Cool down:
- 200 free