2800 meters 57:00 Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set (600) (13:00) 6 x 50 on 1:10 …50 kick / 50 scull / 50 catchup 6 x 50 on 1:00 …2 fly (drill) / 2 back / 2 breast Set (800) (16:00) 2 rounds 6 x 50 choice kick on 1:00 100 ez on 2:00 Set (600) (10:00) Pull set with bouy only 6 x 100 on 1:40 …descend 1 - 3 / 4 - 6 Set (300) (800) 2 rounds 3 x 50 choice on 1:20 …#1 25 fast 25 ez …#2 25 ez / 25 fast …#3 all fast |