2800 yards 59:40 Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set (400) 4 x 100 on 2:30 …25 dolphin kick / 25 breast kick …25 2 stroke fly : breast / 25 free Set (1500) 5 x 100 on 1:40 ...hold steady pace 2 x 50 fast choice on 1:30 4 x 100 on 1:40 ...hold steady pace 2 x 50 fast choice on 1:30 3 x 100 on 1:40 ...hold steady pace 2 x 50 fast choice on 1:30 Set (500) 8 x 50 choice on 1:20 …25 stroke / 25 EZ free |