3250 yards Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set 3 x 100 on 1:40 …catchup stroke 4 x 50 flutter kick on 1:00 3 x 100 swim on 1:30 …descend 1 - 3 Set 3 x 200 on 3:00 3 x 150 on 2:10 3 x 100 on 1:20 …descend 1 - 3 for all sets Set Pull set with paddles / bouy / snorkel 2 x 300 on 4:30 |