2900 yds 57:30 Warm Up (500) (10:00) 300 choice, 100 kick, 100 drill Set (900) (18:00) 4 x 75 on 1:40 …25 human stroke ...25 choice kick / 25 breast 4 x 75 on 1:30 …25 fly drill / 25 back …25 breast 4 x 75 choice kick on 1:20 Set (1500) (29:30) 3 rounds 2 x 25 choice kick on :25 50 ez on 1:10 2 x 25 fly on :25 50 ez on 1:10 2 x 25 back on :30 50 ez on 1:00 2 x 25 breast on :30 50 ez on 1:00 2 x 25 free on :25 50 ez on 1:10 |