Swim: Mixed Previous Next

Notes

3000 yards

600 warmup (300 swim, 200 pull, 100 kick)

8*75 Kick, Drill, Swim (IM Order)

400 IM, 50 drill, 50 swim

2*250, 25 Fly 50 Back 75 Breast 100 Free

100 IM sprint (1:22.7)

6*50, Kick, Catch up Drill

6*25, Underwater

250 warmdown