3100 56:40:00 Warm Up 300 choice, 100 kick, 100 drill on 10:00 Set 12 x 50 …odds 25 choice kick / 25 choice drill …evens choice swim …choose an interval between 1:05 - 1:20 Set 8 x 100 pull …pull gently and correctly …choose an interval between 1:40 - 2:20 …keep lower body still and level Set 100 => 150 => 200 => 300 => 200 => 150 => 100 …rest 15 - 30 between each |