3300 yards Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set 10 x 50 on 1:00 …1 - 3 / 4 - 6 / 7 - 9 br-fr / ba-fr / fl-fr …#10 choice Set 100 IM on 1:45 100 free on 1:30 100 IM on 1:45 2 x 100 free on 1:30 100 IM on 1:45 3 x 100 free on 1:30 100 IM on 1:45 4 x 100 free on 1:30 Set Pull set with paddles / bouy only 3 rounds 3 x 75 free on 1:14 1 x 75 breast on 1:30 Cool down 200 plus… |