2300 meters 57:00:00 Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set (1000) (23:00) 20 x 50 on 1:10 …dolphin kick off wall to 15 meters …sprint to 25 meters ez rest of the way …yes use fins please Set (500) (11:40) 10 x 50 choice kick on 1:10 Set (300) (12:00) 6 x 50 from a dive …you know what you need |