3200 meters Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set 4 x 50 on 1:10 25 scull / 25 kick 4 x 50 on 1:05 25 back / 25 breast 4 x 50 on 1:00 25 fly / 25 free …odds fly drill Set 12 x 50 …odds free on :50 …evens stroke drill IM order on 1:00 Set 6 x 200 …odds 50 stroke/150 free on 3:30 …IM order …evens pull free on 3:20 Set 6 x 50 …odds 25 fast stroke IM order on 1:00 …evens ez 50 on 1:10 Cool down 200 plus… |