3300 meters Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set (600) 6 rounds 50 prone scull on 1:15 50 choice kick on 1:05 Set (1800) 300 free on 4:30 3 x 100 on 1:50 300 free on 4:40 3 x 100 on 1:40 300 free on 4:50 3 x 100 on 1:30 Set (400) 8 x 50 choice swim …ascend time by 2 seconds per 50 |