3150 yards 53:30 Warm Up (500) (10:00) 300 choice, 100 kick, 100 drill Set (800) (12:00) 8 x 100 on 1:30 …keep pace steady Set (750) (15:00) 8 x 25 choice kick on :25 50 ez on 1:40 8 x 25 choice kick on :25 50 ez on 1:40 8 x 25 choice kick on :25 50 ez on 1:40 Set (1100) (17:30) Pull set with paddles / bouy / snorkel 300 rest 15 seconds 200 rest 10 seconds 100 rest 5 seconds 200 rest 10 seconds 300 rest 15 seconds |