3100 yards 54:50 Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set 3 rounds 4 x 25 choice kick on :25 100 social kick on 2:20 Set 150 on 2:00 …all free 2 x 50 25 stroke fast / 25 ez free on 1:15 2 x 150 on 2:10 …all free 2 x 50 25 stroke fast / 25 ez free on 1:15 3 x 150 on 2:20 …all free 2 x 50 25 stroke fast / 25 ez free on 1:15 Set 16 x 50 with paddles / snorkel (optional) only …odds on :40 descend these …evens on :50 cruise these …use your legs Cool down ez 200 choice |