3200 55:40:00 Warm Up (500) (10:00) 300 choice, 100 kick, 100 drill on 10:00 Set (800) (14:40) 4 x 50 on 1:10 …25 kick / 25 scull 4 x 50 on 1:00 …25 kick / 25 breast 4 x 50 on :50 …25 back / 25 free 4 x 50 on :40 …all free Set (900) (13:00) 2 x 150 on 2:20 2 x 150 on 2:10 2 x 150 on 2:00 …pull / bilateral / aerobic / gently / correctly Set (1000) (19:00) 4 rounds 2 x 100 => 50 kick on 1:00 …rd #1 100s breast on 1:50 …rd #2 100s IM on 1:40 …rd #3 100s back on 1:30 …rd #4 100s free on 1:20 …descend 1-2 |