2900 yards 53:30 Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set (600) (9:00) 12 x 50 choice swim 3 on :55 3 on :50 3 on :45 3 on :40 Set (600) (10:00) 2 rounds 100 on 1:40 8 x 25 choice kick on :25 …just make the 100 interval …focus on the 25s Set (1200) (24:00) 4 rounds 75s choice on 1:30 #1 slow / fast / slow #2 fast / slow / fast #3 all easy #4 all fast …IM with no free excellent possibility |