3000 yards 58:40 Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set (600) 12 x 50 …odds free on :50 …evens kick on 1:00 Set (1300) 8 x 25 fly on :30 100 choice kick on 2:10 8 x 25 back on :30 100 choice kick on 2:10 8 x 25 breast on :30 100 choice kick on 2:10 8 x 25 back on :30 100 choice kick on 2:10 Take a minute break 100 IM for time Set (600) Pull set with paddles / bouy / snorkel 2 x 300 on 4:30 200 cool down |