3300 meters 59:00 Warm Up (500) (10:00) 300 choice, 100 kick, 100 drill on 10:00 Set (600) (10:00) 12 x 50 on :50 …descend 1 - 3 / 4 - 6 / 7 - 9 / 10 - 12 Set (600) (14:00) 12 x 50 on 1:10 kick …1 - 4 dolphin kick / 5 - 8 breast / 9 - 12 flutter Set (400) (6:00) 400 pull with paddles / bouy / snorkel …of course very gently Set (1200) (17:00) 3 rounds 3 x 100 on 1:30 descend 1 - 3 1 x 100 on 1:50 recovery |