3600 yards 56:00 Warm Up (500) (10:00) 300 choice, 100 kick, 100 drill Set (1200) (19:00) 2 rounds 6 x 50 swim on 0:45 30 second break to get fins 8 x 25 choice kick on :25 ez 100 on 1:40 Set (900) (13:00) Pull set with paddles / bouy / etc 300 on 4:10 300 on 4:20 300 on 4:30 …descend 1 - 3 Set (1000) (14:00) 3 x 100 swim on 1:20 50 easy on 1:00 3 x 100 swim on 1:20 50 easy on 1:00 3 x 100 swim on 1:20 |