2800 meters 55:00 Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set (600) (14:00) 12 x 50 ...ODDS: 25 fingertip drag / 25 free on 1:05 ...EVENS: 25 right arm / 25 left arm on 1:10 Set (500) (10:00) 10 x 50 dolphin kick on 1:00 Set (1200) (21:00 - 22:30) 3 rounds 3 x 100 …#1 on 1:40 or 1:50 …#2 on 1:30 or 1:40 …#3 on 1:20 or 1:30 Then 100 choice kick on 2:30 …pull either the middle round or 1st and 3rd |