3200 yards 55:00 Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set (800) 4 x 50 on 1:10 …25 kick / 25 scull 4 x 50 on 1:00 …25 kick / 25 breast 4 x 50 on :50 …25 back / 25 free 4 x 50 on :40 …all free Set (900) Pull set / bilateral / aerobic 2 x 150 on 2:00 2 x 150 on 2:10 2 x 150 on 2:20 Set (1000) 2 x 100s breast on 1:50 50 choice kick on 1:10 2 x 100 back on 1:40 50 choice kick on 1:10 2 x 100 IM on 1:30 50 choice kick on 1:10 2 x 100 free on 1:20 50 choice kick on 1:10 |