3000 53:00 Warm Up 300 choice, 100 kick, 100 drill Set (600) (12:00) 4 x 50 on 1:00 …25 choice scull ... 25 choice swim 4 x 50 on 1:00 …25 fly ...25 choice swim 4 x 50 on 1:00 …descend 1-4 ...starting at :40 Set (900) (13:30) 3 x 300 pull …#1 on 4:15 ... #2 on 4:30 ... #3 on 4:45 Set (1000) (17:30) 5 rounds 2 x 25 fly on :30 50 back on :50 50 breast on 1:00 50 free on :40 |