3200 yards 59:10 Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set (900) 3 x 50 choice scull on 1:30 3 x 50 choice kick on 1:20 3 x 50 choice drill on 1:10 3 x 50 choice swim on 1:00 Set (1200) 100 IM on 1:50 4 x 50 free on :45 …descend 1 - 4 100 free on 1:30 4 x 50 switching IM on 1:00 100 IM on 1:50 4 x 50 free on :45 …descend 1 - 4 100 free on 1:30 4 x 50 switching IM on 1:00 Set (900) Pull set with paddles / bouy / snorkel 2 x 150 on 2:20 2 x 150 on 2:10 2 x 150 on 2:20 |