2900 yards 55:40 Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set (200) (4:40) 4 x 50 scull on 1:10 …odds prone scull / evens choice scull Set (2200) (41:00) 10 x 25 dolphin kick on :30 6 x 50 fly on 1:00 10 x 25 flutter kick on :30 6 x 50 back on :55 10 x 25 breast kick on :30 6 x 50 breast on :55 10 x 25 flutter kick on :30 6 x 50 free on :40 |