4200 meters 86:40 Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set 12 x 50 kick on 1:20 …odds 8 flutter kicks in 4 quarters …evens 25 dolphin / 25 breast kick Set 12 x 50 drill on 1:10 …odds choice drill …evens 25 right arm / 25 left arm Set 12 x 50 on 1:00 …odds free / evens choice Set 100 free on 1:40 100 IM on 2:00 100 free on 1:40 2 x 100 IM on 2:00 100 free on 1:40 3 x 100 IM on 2:00 100 free on 1:40 4 x 100 IM on 2:00 Set 500 pull …keep even stroke rate into turns |