3100 yards 55:50 Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set (600) (11:00) 12 x 50 …4 on 1:00 / 4 on :55 / 4 on :50 …steady pace Set (1700) (28:50) 300 on 5:00 2 x 50 on 1:00 200 on 3:20 4 x 50 on :55 100 on 1:40 6 x 50 on :50 200 on 3:10 4 x 50 on :55 300 on 4:40 2 x 50 on 1:00 Set (300) (6:00) 300 on 6:00 …pull bouys and paddles optional …swim gently as a cool down |