2800 53:00 Warm Up (500) (10:00) 300 choice, 100 kick, 100 drill on 10:00 Set (600) (11:00) 3 rounds 50 choice scull on 1:10 50 choice kick on 1:00 50 choice swim on :50 50 free on :40 Set (300) (6:00) 6 x 50 choice kick on 1:00 …all kicks originate in the core Set (900) (18:30) 3 rounds 2 x 50 free on :45 hold :35 to :40 50 free fast on 1:30 2 x 50 choice on :50 hold :40 to :45 50 choice fast on 1:30 Set (500) (7:30) 500 pull …gently, aerobically and correctly …keep lower body very still and straight …keep hand underneath shoulder while pulling …after entry let bubbles come off hand before pulling |