3200 yards 55:30 Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set (900) (16:00) 2 rounds 2 x 75 on 1:30 …25 scull / 25 kick / 25 scull 2 x 75 on 1:20 …25 back / 25 breast / 25 free 2 x 75 on 1:10 …25 free / 25 fly / 25 free Set (900) (14:30) Pull set with paddles and bouy 200 on 3:00 100 breast pull on 1:50 200 on 3:00 100 breast pull on 1:50 200 on 3:00 100 breast pull on 1:50 Set (900) (15:00) 3 rounds 2 x 100 IM on 1:45 …descend 1 - 2 1 x 100 free on 1:30 …work on recovery on this 100 |