3200 55:30:00 Warm Up 300 choice, 100 kick, 100 drill on 10:00 Set (600) (10:00) 4 x 50 on 1:00 …25 choice kick / 25 choice swim 4 x 50 on :50 …25 choice swim / 25 free 4 x 50 on :40 Set (600) (9:30 - 10:00) 6 x 50 on :50 or 300 choice kick on 5:30 1 minute break 300 pull on 4:30 Set (1500) (27:30) 4 x 50 switching IMs on 1:00 200 free on 3:00 4 x 50 switching IMs on 1:00 150 free on 2:10 4 x 50 switching IMs on 1:00 100 free on 1:20 4 x 50 switching IMs on 1:00 50 free on :40 4 x 50 switching IMs on 1:00 |