3000 yards Warm Up (500) (10:00) 300 choice, 100 kick, 100 drill on 10:00 Set (500) (10:00) 20 x 25 on :30 …odds choice swim …evens dolphin kick on back Set (600) (9:00) 4 x 150 pull w/ paddles / bouy / snorkel …odds 2:10 / evens 2:20 Set (400) (6:40) 8 x 50 build on :50 Set (test set) (1000) 10 x 100 and choose 1… …1:20 and hold at least 1:09 (13:20) …1:30 and hold at least 1:19 (15:00) …1:40 and hold at least 1:29 (16:40) …1:50 and hold at least 1:39 (18:20) …2:00 and hold at least 1:49 (20:00) |