2600 meters 56:00 Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set (600) (15:00) 4 x 50 on 1:20 ...25 prone scull / 25 human stroke 4 x 50 on 1:15 ...25 choice kick / 25 choice swim 4 x 50 on 1:10 ...All choice Set (300) (7:00) Pull set with paddles / bouy / etc 300 or 7:00 pull Set (1200) (24:00) 200 swim on 3:20 / keep smooth / aerobic 4 x 50 on 1:10 descend to :35 200 swim on 3:20 / keep smooth / aerobic 4 x 50 on 1:10 IM order 200 swim on 3:20 / keep smooth / aerobic 4 x 50 on 1:10 choice |