3150 yards 55:30 Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set 2 x 50 on 1:05 …25 dolphin kick / 25 breast kick 2 x 50 1:00 …2 stroke fly / 2 stroke breast w/dolphin kick 2 x 50 back on :55 2 x 50 free on :50 Set 3 rounds 2 x 250 IM on 4:00 ...25 fly / 50 back / 75 breast / 100 IM 1 x 50 ez choice on 1:30 Set Pull set with paddles / bouy / snorkel 6 x 100 on 1:30 …descend 1 - 3 / 4 - 6 Cool down ez 200 choice |