2900 meters 57:40 Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set (400) (8:00) 8 x 50 rest 15 sec between each …25 drill / 25 swim Set (600) (13:00) 12 x 50 …odds choice kick on 1:10 …evens flutter / dolphin kick on 1:00 Set (600) (12:00) 12 x 50 stroke drill / free x 25s …4 each stroke …on 1:00 Set (800) (14:00) 2 rounds 100 on 1:40 4 x 50 on 1:00 …50s IM order 100 on 1:40 |