3800 yards 62:10 Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set (600) (10:40) 2 rounds 8 x 50 choice kick on :25 100 IM drill on 2:00 …1 arm fly / back reset drill …2 kick breast / catch up free Set (900) (13:30) Pull set w / paddles / bouy / snorkel / etc 2 rounds 100 on 1:30 150 on 2:15 200 on 3:00 …keep consistent times thru the rounds Set (1800) (28:00) 2 rounds 4 x 50 on :45 100 IM on 1:30 4 x 50 on :40 100 IM on 1:50 4 x 50 on :50 100 IM for time …minute break between rounds …descend the 50s 1 - 4 …keep IMs consistent times |