Swim 3400-3900: Long Course Prep
600 Warm Up
Swim
Pull
Kick
500-1000 Drill with fins
4 x 500 last 150 descending: TEMPO to Threshold RI: as needed (:20 to 1:00)
These 500’s can be pull, fins, swim, swim with fins, your call depending on how you feel.
300 cool down