3200 53:10:00 Warm Up 300 choice, 100 kick, 100 drill on 10:00 Set Kick 8 x 25 choice on :30 …even 25's fast Set 2 rounds 1 x 300 swim on 4:15 2 x 25 EZ on :30 2 x 150 swim on 2:10 2 x 25 EZ on :30 4 x 75 swim on 1:05 2 x 25 EZ on :30 Set (400) 8 x 50 on :55 ...25 stroke or kick/25 free |