2900 52:00 Warm Up (500) (10:00) 300 choice, 100 kick, 100 drill on 10:00 Set (800) (10:00) 2 x 75 on 1:30 25 kick / 25 drill / 25 swim 2 x 75 on 1:20 25 fly / 25 back / 25 breast 2 x 75 on 1:10 25 swim / 25 kick / 25 swim 2 x 75 on 1:00 Set (600) (12:00) 3 x 200 kick on 4:00 or straight thru ... 200 dolphin / 200 flutter / 200 breast :32 Set (1200) (20:00) 4 rounds Rounds #1 and #3 4 x 75 on 1:15 fly / back / breast back / breast / free breast / free / fly free / fly / back Round #2 and #4 4 x 75 …#1 on 1:30 / #2 on 1:20 … #3 on 1:10 / #4 on 1:00 |