2900 53:20 Warm Up 300 choice, 100 kick, 100 drill on 10:00 Set (800) (14:00) 2 x 100 on 2:00 …alt 25 choice / 25 breast 2 x 100 on 1:50 …alt 25 choice / 25 fly 2 x 100 on 1:40 …alt 25 choice / 25 back 2 x 100 on 1:30 …alt 25 choice / 25 free Set (800) (12:00) 8 x 100 pull on 1:30 …negative split Set (800) (17:20) 8 rounds 50 choice on :50 ...race pace 2nd 50 of 100 50 ez on 1:20 |