3000 yards 59:25 Warm Up (500) (10:00) 300 choice, 100 kick, 100 drill Set (500) (10:25) 10 x 50 …odds on 1:00 …evens on 1:05 Set (1750) (29:00) 2 x 50 kick rest :10 seconds 100 choice swim rest :15 seconds 2 x 50 kick rest :10 seconds 150 choice swim rest :20 seconds 2 x 50 kick rest :10 seconds 200 choice swim rest :30 seconds 2 x 50 kick rest :10 seconds 150 choice swim rest :20 seconds 2 x 50 kick rest :10 seconds 100 choice swim rest :15 seconds 2 x 50 kick rest :10 seconds Set (500) (10:00) Pull set with paddles only 10 x 50 on 1:00 …36 strokes per 50 |