3100 meters 55:40 Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set (800) (16:00) 2 rounds 6 x 50 choice kick on 1:00 100 finger drag / catchup Set (600) (11:00) 12 x 50's free on :55 …descend 1 - 3 / 4 - 6 / 7 - 9 / 10 - 12 Set (1200) (18:40) 8 x 150 2 @ 2:30 / 2 @ 2:25 / 2 @ 2:20 / 2 @ 2:15 …descend 1 - 2 through each roundlet |