3100 meters Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set 6 x 100 on 2:00 …odds 25 dolphin kick / 25 1 arm fly …evens 25 breast kick / 25 2 kick breast Set 2 rounds 50 stroke on 1:00 100 steady pace free on 1:40 …1 minute break between rounds Set Pull set with paddles / bouy / snorkel 4 x 200 …odds on 3:00 …evens on 3:20 Cool down 200 plus… |