2900 yards 56:00 Warm Up (500) (10:00) 300 choice, 100 kick, 100 drill on 10:00 Set (600) (12:00) 3 rounds 2 x 25 choice scull on :40 2 x 25 choice kick on :30 2 x 25 choice drill on :30 2 x 25 choice swim on :20 Set (1400) (26:00) 4 rounds 3 x 100 on 1:40 swim …descend 1 - 3 50 easy on 1:30 Set (400) (8:00) 200 pull on 3:30 200 kick on 4:30 |