3200 yards 57:00 Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set (600) (11:00) 12 x 50 …odds free on :50 …evens stroke drill on 1:00 Set (500) (10:00) 4 x 25 dolphin kick on :30 4 x 25 breast kick on :30 4x 25 flutter kick on :30 8 x 25 choice swim on :30 Set (1600) (26:00) 200 on 3:00 4 x 50 choice on :50 200 IM on 3:20 4 x 50 fly / free on :50 200 on 3:00 4 x 50 breast on 1:00 200 IM on 3:20 4 x 50 free on :40 Cool down 200 choice |