2600 meters 55:30 Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set (600) (15:00) 12 x 50 on 1:15 …25 fast choice kick / 25 ez choice kick Set (900) (19:30) 3 rounds 50 on 1:15 …25 fast choice stroke / 25 ez choice 100 ez on 2:00 50 on 1:15 all fast choice stroke 100 ez on 2:00 Set (600) (11:00) Pull set with paddles only 12 x 50 free …4 on 1:00 …4 on :55 …4 on :50 …hold all of them under :47 |