3000 yards 51:40:00 Warm Up (500) (10:00) 300 choice, 100 kick, 100 drill on 10:00 Set (500) (8:20) 4 x 25 choice scull on :30 4 x 25 choice swim on :20 4 x 25 choice kick on :30 4 x 25 choice swim on :20 4 x 25 choice drill on :30 Set (1000) (15:00) Pull set paddles and fins only 4 x 50 on :50 descend 1 - 4 8 x 50 on :45 1 - 4 and 5 - 8 8 x 50 on :40 1 - 4 and 5 - 8 Set (1000) (18:20) 100 on 1:40 build 4 x 25 choice on :20 …minute rest 4 x 25 on :30 choice 100 on 1:40 build 4 x 25 choice on :20 descend 1 - 4 100 on 1:40 build 4 x 25 fly on :30 descend 1 - 4 100 on 1:40 build 4 x 25 no breath on :40 descend 1 - 4 100 on 1:40 build |