2800 yards 56:30 Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set (600) (12:00) 2 rounds 2 x 50 dolphin kick on 1:10 2 x 50 2 kick breast on 1:00 2 x 50 choice swim on :50 Set (1200) (25:30) 3 rounds 3 x 100 choice swim on 1:50 …descend 1 - 3 2 x 50 on 1:30 Set (600) (11:00) 200 pull on 3:30 100 kick on 2:00 200 pull on 3:30 |