2900 54:20 Warm Up (500) (10:00) 300 choice, 100 kick, 100 drill on 10:00 :10 Set (800) (13:20) 4 rounds 50 choice scull 50 choice kick 50 choice drill 50 choice swim …rest 10 - 15 seconds between :28 Set (800) (13:00) 300 pull (paddles, bouy, snorkel) 200 choice kick 300 pull (paddles, bouy, snorkel) …pull gently, correctly, aerobically …rest between time it takes to switch gear :41 Set (800) (18:00) 4 rounds 2 x 75 on 1:30 …all choice 25 scull / 25 kick / 25 swim 50 fast choice on 1:30 |