2700 meters 54:00 Warmup (500) 10 x 50 rest at most 15 seconds …all drill and pick at least one you hate Set (800) 2 rounds 6 x 50 on 1:00 choice kick 1 x 100 ez on 2:30 Set (800) 2 rounds 4 x 100 on 2:15 …50 fast / 50 ez …25 ez / 50 fast / 25 ez …25 fast / 50 ez / 25 fast …100 all fast Set (600) Pull set with paddles / bouy / snorkel / etc 4 x 150 pull …odds on 2:10 …evens on 2:20 Cool down 200 |