3200 yards Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set 3 rounds 4 x 50 on 1:00 …#1 kick / free …#2 kick / back …#3 kick / breast …#4 kick / fly (drill) Set 100 free on 1:30 100 IM on 1:50 2 x 100 free on 1:30 100 IM on 1:50 3 x 100 on 1:30 100 IM on 1:50 4 x 100 free on 1:30 100 IM on 1:50 Set pull with paddles and bouy only 50 free on :45 50 breast on 1:00 2 x 50 free on :45 50 breast on 1:00 3 x 50 free on :45 50 breast on 1:00 4 x 50 free on :45 50 breast on 1:00 |