2800 meters Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set 12 x 50 on 1:10 …odds dophin kick …evens breast kick Set 4 x 150 on 3:00 …odds 2nd 50 breast …evens 2nd 50 back …optional all 4 fly / back / breast Set 8 x 100 on 1:50 ….50 stroke / 50 free IM order Set 6 x 50 on 1:20 …25 fast choice stroke / 25 ez choice stroke Cool down 200 plus… |