2400 meters Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set 4 x 50 choice kick on 1:15 4 x 50 choice drill on 1:10 4 x 50 choice swim on 1:05 Set Set 4 rounds 2 x 50 on :45 or on :55 for stroke ez 50 on 1:00 …whole round on 4:00 Set EZ 300 with choice of gear …includes fins Set 12 x 50 on 2:30 …odds first 25 fast …evens whole 50 fast Cool down 200 plus… |