3900 yards 70:20 Warm Up (500) (10:00) 300 choice, 100 kick, 100 drill Set (500) (10:00) 20 x 25 choice kick …odds on :20…evens on :40 Set (800) (12:00) 16 x 50 choice on :45 …descend 1 - 2 etc Set (1200) (19:00) 200 swim on 3:00 …find an aerobic pace 2:40 or better 4 x 50 on 1:00 …25 fly / 25 ez choice 200 swim on 3:00 …continue to hold 2:40 and recover 4 x 50 on 1:00 …30 choice / 20 ez choice 200 swim on 3:00 …continue to hold 2:40 and recover 4 x 50 on :40 …descend 1 - 4 Set (900) (13:30) Pull set with paddles / bouy / etc 6 x 150 on 2:40 …hold a consistent pace |