2600 meters 55:30 Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set (600) (12:00) 2 x 100 on 2:10 …25 free / 25 flutter / 25 dolphin / 25 free 2 x 100 on 2:00 …25 free / 25 back / 25 breast / 25 free 2 x 100 on 1:50 …alt 25 catch up free / full stroke free Set (600) (13:30) 6 x 50 kick (no fins if you can stand it!) …evens flutter on 1:00 …odds dolphin kick on 1:15 Set (900) (20:00) 6 rounds 50 fast choice on 1:00 2 x 50 ez on 1:10 |