3100 yards 52:30 Warm Up (500) (10:00) 300 choice, 100 kick, 100 drill Set (500) (10:00) 2 rounds 8 x 25 on :25 …odds kick / evens swim …avoid fins if possible 50 ez on 1:40 Set (750) (11:30) Pull set with paddles only 3 x 50 on :50 3 x 50 on :45 3 x 50 on :40 3 x 50 on :45 3 x 50 on :50 Set (1350) (21:00) 3 rounds 3 x 100 on 1:30 …smooth aerobic pace 1 x 100 on 1:15 …make the interval 1 x 50 on 1:15 |