2800 meters 57:10 Set (700) (12:00) 300 drill / kick / swim x 50 rest 10 seconds 200 kick choice rest 10 seconds 4 x 50 choice rest 10 seconds Set (600) (14:00) 12 x 50 dolphin kick on 1:10 …no fins please Set (1000) (18:40) 2 rounds 4 x 100 on 2:00 …50 fast / 50 ez …25 ez / 50 fast / 25 ez …25 fast / 50 ez / 25 fast …50 ez / 50 fast 2 x 50 choice kick on 1:10 Set (500) 10 x 50 choice on 1:15 …GO FAST |