3350 yards Warmup (500) (10:00) 300 choice swim / 100 kick / 100 drill Set 8 x 25 choice kick on :35 …odds dolphin kick / evens breast EZ 50 choice anything on 1:00 6 x 25 stroke drill on :30 …2 x (1 arm fly / back drill / 2 kick breast) EZ 50 choice anything on 1:00 4 x 25 free on :25 Set 2 rounds 2 x 100 IM on 1:45 EZ choice anything on 1:00 4 x 75 IM no free on 1:15 EZ choice anything on 1:00 6 x 50 on 0:55 …fly / back : back / breast : breast free EZ choice anything on 1:00 8 x 25 2 each stroke on :30 200 cool down till pulse under 100 |