3000 Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set (1000) 100 ez choice on 2:00 8 x 50 on :45 …descend 1 - 4 and 5 - 8 100 ez choice on 2:00 6 x 50 on :50 …descend 1 - 3 and 4 - 6 100 ez choice on 2:00 4 x 50 on :55 …descend 1 - 4 100 ez choice on 2:00 2 x 50 on 1:00 …AFAP Set Pull set with paddles / bouy / snorkel 3 x 100 on 1:40 100 ez on 2:00 3 x 100 on 1:30 100 ez on 2:00 3 x 100 on 1:40 |