Swimming- 3200 yards
Warm-up:
- 600 free, every 4th 25 stroke (fly/back/breast)
- 2 x 100 IM
- 4 x 25 IM drill
Main set:
- 6 x 50 free (25 build, 25 fast) @ :50
- 8 x 75 IM order (25 swim, 25 kick, 25 swim) @ 1:30
- 2 x 100 IM sprint @ 15 seconds rest
- 4 x 50 free kick, moderate @ 1:00
- 4 x 100 fly kick, fast @ 2:00
Pull set:
- 400 free, breathing every 5
Cool-down:
- 200 easy