2700 meters 59:00 Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set (600) (14:00) 12 x 50 kick on 1:10 …odds dolphin kick / evens choice kick Set (500) (11:20) 4 x 100 on 2:15 …50 fast / 50 ez …25 ez / 50 fast / 25 ez …25 fast / 50 ez / 25 fast …50 ez / 50 fast 2 x 50 choice kick on 1:10 Set (500) (11:40) 5 rounds 50 fast choice swim on :50 50 ez recovery on 1:30 Set (600) (12:00) Pull set with paddles only 12 x 50 on 1:00 …count strokes and keep consistent …keep track of your times keep consistent |