3200 yards 52:15 Warm Up (500) (10:00) 300 choice, 100 kick, 100 drill on 10:00 Set (900) (15:00) 3 x 75 choice scull on 1:30 3 x 75 choice kick on 1:20 3 x 75 choice drill on 1:10 3 x 75 choice swim on 1:00 Set (900) (13:00) Pull set with paddles / bouy / snorkel 2 x 150 on 2:15 2 x 150 on 2:00 2 x 150 on 2:15 Set (900) (14:20) 100 IM on 1:50 4 x 50 free on :45 …descend 1 - 4 100 free on 1:30 4 x 50 IM order on :50 100 IM on 1:50 4 x 50 free on :40 …descend 1 - 4 |