3100 meters 59:20 Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set (500) (10:00 300 drill / kick / swim 4 x 50 choice swim on 1:00 Set (1200) (21:20) 6 x 200 …1-2 IM on 3:40 …3-4 free on 3:20 …5-6 IM on 3:40 Set (900) (18:00) 6 x 150 …middle 50 stroke drill (fly / back / breast) …rest 20 between each one |