3300 yards 59:00:00 Warm Up (500) (10:00) 300 choice, 100 kick, 100 drill on 10:00 Set (800) (16:00) 2 rounds 4 x 50 on 1:00 kick …2 x 50 dolphin / 2 x 50 breast 2 x 100 on 2:00 …IM drill Set (1000) (15:00) 5 x 200 pull paddles / bouy / snorkel #1 on 3:00 / #2 on 2:50 / #3 on 2:40 #4 on 2:50 / #5 on 3:00 Set (1000) (18:00) 4 rounds 25 breast on 1:00 50 back on 1:00 75 IM on 1:10 100 free on 1:20 |