3800 81:30 Warmup (500) (10:00) 300 choice swim / 100 kick / 100 drill Set (800) (17:20) 8 rounds 2 x 50 choice kick on 1:10 2 x 50 choice drill on 1:00 Set (500) (7:30) 500 pull …keep even stroke rate into turns Set (1500) (26:40) 100 IM on 2:00 100 free on 1:40 100 IM on 2:00 2 x 100 free on 1:40 100 IM on 2:00 3 x 100 free on 1:40 100 IM on 2:00 4 x 100 free on 1:40 Set (500) (10:00) 10 x 50 on 2:00 …off the blocks fast 25 then ez 25 |