3500 yards 58:00 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 kick / 50 breast 2 x 100 on 1:50 50 kick / 50 back 2 x 100 on 1:40 50 kick / 50 free 2 x 100 on 1:30 all free Set (800) (12:00) 8 x 100 pull with paddles / bouy / snorkel …rest 2 red marks in between Set (1400) (22:00) 1 x 100 IM on 1:45 1 x 100 free on 1:30 1 x 100 IM on 1:45 2 x 100 free on 1:30 1 x 100 IM on 1:45 3 x 100 free on 1:30 1 x 100 IM on 1:45 4 x 100 free on 1:30 |