2900 meters Warm Up (500) (10:00) 300 choice, 100 kick, 100 drill on 10:00 Set 2 rounds 2 x 50 choice kick on 1:10 2 x 50 choice drill on 1:05 2 x 50 choice swim on 1:00 Set 100 free on 1:40 3 x 50 choice on 1:00 100 free on 1:40 3 x 50 choice on :50 100 IM on 1:50 3 x 50 free on :50 100 IM on 1:50 3 x 50 free on :45 Set 100 paddle right / fin left / breath left 100 paddle left / fin right / breath right 3 x 100 paddles only on 1:40 3 x 100 fins only on 1:40 …compare time between fins / paddles 200 cool down till pulse under 100 |