2800 yards Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set 3 rounds 2 x 25 choice kick on :25 2 x 25 choice kick on :30 100 reverse IM drill on 1:50 Set 2 rounds 25 on 1:00 50 on 1:00 75 on 1:00 100 on 1:00 Set 4 rounds 25 ez on 0:45 50 fast on 1:15 25 fast on 0:45 50 ez on 1:15 Set 200 kick rest :20 200 pull with bouy only rest :20 200 swim |