2300 meters Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set 3 rounds 6 x 25 on :25 choice kick 1 x 50 choice swim on 1:30 Set 8 rounds 50 choice stroke drill on 1:00 25 (same stroke) full stroke on :40 Set 8 rounds 50 fast choice stroke on 1:30 25 ez choice stroke on :45 25 fast choice on :45 50 ez choice on 1:30 …extra 30 seconds rest between rounds Cool down 200 plus… |