3100 meters Warmup (500) (10:00) 300 choice swim / 100 kick / 100 drill Set 300 (100 each) drill / kick / swim 4 x 50 choice swim on 1:00 Set 6 x 200 …1-2 IM on 3:40 …3-4 free on 3:20 …5-6 IM on 3:40 …IM legal turns and pushoffs …200 free aerobic recovery Set (900) (18:00) 2 rounds 3 x 150 …middle 50 stroke drill (fly / back / breast) …rest 20 between each one Cool down 200 plus… |