2900 meters 53:00 Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set (600) (13:00) 3 rounds 4 x 50 …choice kick on 1:05 / choice scull on 1:15 …choice drill on 1:00 / choice swim on :50 Set (600) (11:00) 4 x 50 on 1:00 descend / 1 - 4 4 x 50 on :55 descend / 1 - 4 4 x 50 on :50 descend / 1 - 4 Set (1200) (19:00) Pull set with paddles / bouy / snorkel 2 rounds 3 x 100 …#1 on 1:35 …#2 on 1:30 …#3 on 1:25 3 x 100 …#1 on 1:45 …#2 on 1:40 …#3 on 1:35 |