3100 58:20 Warmup (600) (13:00) 12 x 50 …odds swim on 1:00 / evens kick on 1:10 Set (400) (8:40) 2 x 50 on 1:20 …25 dolphin kick / 25 scull 2 x 50 on 1:10 …25 fly / 25 back / 25 breast / 25 free 2 x 50 on 1:00 …25 choice / 25 free 2 x 50 on :50 Set (900) (14:00) 150 on 2:30 => 150 on 2:20 => 150 on 2:10 150 on 2:10 => 150 on 2:20 => 150 on 2:30 …descend 1 - 3 and 4 - 6 Set (1200) (22:40) 4 rounds 2 x 100 on 1:30 …steady even pace / aerobic if possible 2 x 50 on 1:20 …if free then no breath …stroke 1st 25 get rhythm / 2nd 25 fast |