2900 yards 54:30 Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set (600) (10:00) 12 x 50 on :50 …descend 1 - 3 / 4 - 6 / 7 - 9 / 10 - 12 Set (750) (15:00) 3 rounds 8 x 25 on :25 …alternate kick / swim by 25 …swims are IM order 50 ez on 1:40 Set (1050) (19:30) 3 rounds 3 x 100 on 1:40 …choose free / stroke / IM …maintain consistent fast time 50 ez on 1:30 |