2750 meters 55:40 Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set (600) 8 x 50 kick on 1:05 kickboard OK …25 flutter kick / 25 dolphin kick 4 x 50 choice swim on 1:05 Set (750) 3 rounds 3 x 50 swim on 1:00 …25 fast stroke / 25 ez free 50 ez choice on 1:20 50 fast choice stroke on 1:20 Set (900) Pull set with paddles / bouy / snorkel 50 on 1:00 100 on 1:40 2 x 150 on 2:30 100 on 1:40 50 on 1:00 |