3300 yards Warm Up (500) (10:00) 300 choice, 100 kick, 100 drill on 10:00 Set (600) (10:00) 2 x 75 on 1:30 …kick / scull / swim 2 x 75 on 1:20 …drill / scull / swim 2 x 75 on 1:10 …swim / kick / swim 2 x 75 on 1:00 Set (400) (8:00) 400 social kick …take and enjoy Set (800) (12:00) 2 rounds 4 x 100 pull w / paddles / bouy / snorkel …#1 on 1:20 / #2 and #3 on 1:30 / #4 on 1:40 Set (1000) (15:25) 5 x 200 …odds free on 2:50 …evens IM on 3:20 |