3300 yards 55:30 Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set (300) (4:30) 6 x 50 on :45 …hold :35 to :40 Set (300) (7:00) 300 social breast kick …fewer than 15 kicks / length …keeps hips up Set (800) (13:20) 4 x 200 …odds free (pull optional) on 3:00 …evens IM on 3:40 …focus on the IMs Set (1400) (20:40) 100 free on 1:30 100 IM on 1:40 2 x 100 free on 1:20 100 IM on 1:40 3 x 100 free on 1:30 100 IM on 1:40 4 x 100 free on 1:20 100 IM on 1:40 |