Weights +
- 200 swim
- 4 x 50 drill choice @ 1:15
- 200 pull
- 4 x 50 kick choice @ 1:30
- 8 x 50 swim smooth @ 50
- 100 easy
Main Set: 9 x 200 as:
- 3 @ 3:50/4:10
- 3 @ 3:40/4:00
- 3 @ 3:30/3:50
*Descend groups of 3 starting at ~75% effort (Don starting sub 3:00)
200 cool down
TOTAL: 3300m