2800 yards 58:00 Warm Up (500) (10:00) 300 choice, 100 kick, 100 drill Set (600) (10:00) THIS IS THE ONLY SET FOR FINS 12 x 50 on :50 …descend 1 - 3 / 4 - 6 / 7 - 9 / 10 - 12 Set (1000) (18:40) 4 rounds 2 x 75 on 1:20 …25 prone scull w / flutter kick …keep back and butt up …50 choice 4 x 25 kick on :30 …no fins for entire set Set (700) (19:20) 3 rounds 4 x 50 choice stroke on 1:20 …keep it legal and perfect strokes 50 ez choice on 1:40 |