3000 Warm Up 300 choice 100 kick, 100 drill on 10:00 Set 200 IM reverse drill on 4:00 …aerobic and correct drill form 4 x 50 free …rest 15 seconds => 10 => 5 6 x 50 choice kick …rest 20 seconds => 15 => 10 => 5 => 5 Set 12 x 50 on :55 …descend 1-3 Set 2 rounds 300 on 5:00 …steady aerobic pace 3 x 100 …1:50 => 1:40 => 1:30 …maintain same pace all 3 …break 1:29 min all 3 Cool down 200 ez |