3100 meters 58:40 Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set (800) (18:40) 2 rounds 2 x 50 choice kick on 1:05 2 x 50 choice scull on 1:15 2 x 50 choice drill on 1:00 2 x 50 choice swim on 1:00 Set (900) (15:00) Pull set with paddles / bouy / snorkel 3 x 300 …5:00 or rest :30 between each Set (900) (15:00) 3 rounds 100 on 1:50 100 on 1:40 100 on 1:30 |