2900 54:30 Warm Up 300 choice, 100 kick, 100 drill on 10:00 Set (800) (16:00) 2 rounds 4 x 25 choice on :30 / 4 ez 4 x 25 choice on :30 / 3 ez : 1 hard 4 x 25 choice on :30 / alt ez : hard 4 x 25 choice on :30 / 1 ez : 3 hard Set (600) (10:30) 2 rounds 100 kick on 2:00 100 pull on 1:45 100 swim on 1:30 Set (1000) (18:00) 4 rounds 3 x 50 choice on 1:00 …symmetrically, correctly, aerobic, gently …recover by third one for the 100 100 choice on 1:30 …pace for 2nd 100 of a 200 |