3000 yards 54:00 Warm Up (500) (10:00) 300 choice, 100 kick, 100 drill on 10:00 Set (400) (7:20) 8 x 50 choice …odds kick on 1:00 / evens swim on :50 Set (700) (13:00) 2 rounds 25 ez => 25 fly on 1:00 25 ez => 25 back / 25 breast on 1:20 25 ez => 25 fly / 25 back / 25 breast on 1:40 25 ez => 100 IM on 2:00 Set (800) (13:20) 8 x 100 pull …odds 1:30 …evens 1:40 …descend 1 - 4 the 1:30 intervals Set (600) (12:00) 4 rounds 100 on 2:00 …no pressure, let's see what ya' got. 50 ez choice on 1:00 |