3350 yards 54:30 Warm Up (500) (10:00) 300 choice, 100 kick, 100 drill on 10:00 Set (600) (10:00) 2 x 75 on 1:30 choice kick 2 x 75 on 1:20 swim / scull / swim 2 x 75 on 1:10 free / back / free 2 x 75 on 1:00 Set (900) (13:30) Pull set with paddles only (fins possibly) 3 rounds 100 on 1:40 100 on 1:30 100 on 1:20 …hold all under 1:20 Set (1350) (21:00) 3 rounds 25 on :30 50 on :50 75 on 1:00 25 on :30 50 on :40 75 on 1:00 25 on :20 50 on :50 75 on 1:10 |