2700 yards 57:00:00 Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set (800) 8 x 50 choice kick on 1:05 …1st 25 under :25 4 x 75 on 1:20 …25 free / 25 choice / 25 free Set (600) 6 rounds 50 choice stroke race pace on 1:15 50 ez recovery on 1:15 Set (300) 300 pull on 5:00 Set (600) 6 x 100 on 2:10 …broken at the 50 10 sec rest |