3300 meters 57:25 Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set (600) (12:10) 2 x 150 (100 kick/50 swim) 2 x 100 breast / back by 25 2 x 50 build …resting 10-15 sec. after each Set (400) (8:40) 8 x 50 kick …odds on 1:00 / evens 1:10 Set (1800) (26:15) 300 free on 4:30 3 x 100 on 1:50 300 free on 4:40 3 x 100 on 1:40 300 free on 4:50 3 x 100 on 1:30 |