2800 54:40:00 Warm Up 300 choice, 100 kick, 100 drill on 10:00 Set 10 x 50 on 1:10 …25 dolphin kick / 25 choice kick Set 6 x 100 on 1:50 …50 choice drill / 50 choice swim :33 Set 200 IM reverse order drill on 3:40 4 x 50 IM order on 1:00 200 IM reverse order drill on 3:40 4 x 50 choice on :50 …descend 1 - 4 200 IM regular order on 3:30 4 x 50 choice on :45 …descend 1 - 4 |