2900 yards 53:20 Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set (1200) (20:00) 2 rounds 2 x 75 on 1:30 …50 choice kick / 25 choice scull 2 x 75 on 1:20 …50 choice scull / 25 choice swim 2 x 75 on 1:10 …50 choice swim / 25 choice scull 2 x 75 on 1:00 Set (800) (14:00) 4 rounds 50 fly on 1:00 50 back on :50 50 breast on :55 50 free on :45 Set (400) (9:20) 2 rounds 8 x 25 choice swim …odds fast on :30 / evens easy on :40 ...1:00 break between rounds |