2700 meters Warm Up (500) (10:00) 300 choice, 100 kick, 100 drill on 10:00 Set 6 x 50 choice kick no fins on 1:15 …keep it real; peace; out Set 300 choice of stroke and gear on 5:30 200 back on 4:00 300 choice of stroke and gear on 5:30 200 back on 4:00 300 choice of stroke and gear on 5:30 …keep all these aerobic …optional: rest 30 seconds between Set 6 rounds 50 fast choice stroke on 1:00 50 ez recovery choice on 1:30 200 cool down till pulse under 100 |