3050 yards Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set 3 rounds 6 x 25 choice kick on :25 50 easy on 1:30 Set 6 x 50 free with fins and dolphin kick 2 on 1:00 / 2 on :50 / 2 on :40 Set 4 rounds 25 ez choice on :40 50 fast choice on 1:10 50 ez choice on 1:10 25 fast choice on :40 Set Pull set with paddles / fins / snorkel 3 rounds 6 x 50 on :40 50 easy on 1:00 |