3000 yds

10 minute warm-up

500 Free (25 ez, 25 hard, 50 ez, 50 hard, 75 ez, 75 hard, 100 ez, 100 hard)

3x5x100
    1. 100 Free
    2. 75 Free, 25 stroke
    3. 50 Free, 50 Stroke
    4. 25 Free, 75 stroke
    5. 100 stroke

300 Free (25 ez, 25 hard, 50 ez, 50 hard, 75 ez, 75 hard)

Fly technique