3500 yards Warm Up (500) (10:00) 300 choice, 100 kick, 100 drill on 10:00 Set (800) (14:00) 2 x 100 on 2:00 …50 choice kick / 50 choice scull 2 x 100 on 1:50 …50 choice kick / 50 choice drill 2 x 100 on 1:40 …50 choice drill / 50 choice swim 2 x 100 on 1:30 …all choice Set (800) (13:00) Pull and kick set (boards, paddles, bouy) 300 pull / 200 choice kick / 300 pull …rest long enough to change gear. Set (1400) (21:40) 100 IM on 1:40 100 free on 1:30 100 IM on 1:40 2 x 100 free on 1:30 100 IM on 1:40 3 x 100 free on 1:30 100 IM on 1:40 4 x 100 free on 1:30 |