3100 meters 58:20 Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set (600) 6 x 100 on 2:00 …odds 25 swim / 25scull …evens 25 swim / 25 kick Set (600) 3 rounds 4 x 50 on 1:00 …stroke / free IM order 4 x 50 on :50 Set (1400) 2 rounds 300 (100 free / 100 IM / 100 free) …on 5:30 2 x 50 on :50 300 (100 free / 100 IM / 100 free) …on 5:30 …extra 40 seconds rest between rounds |