2800 meters Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set 2 rounds 2 x 50 scull w / snorkel on 1:15 2 x 50 choice kick no fins on 1:10 2 x 50 choice drill on 1:05 2 x 50 choice swim on 1:00 Set Start from mid pool and no fins 3 rounds 4 x 50 choice swim (one turn) on 1:10 …vertical kick with arms crossed 100 ez on 2:00 Set Pull with paddles / bouy / snorkel 4 x 150 on 2:30 ...or 2:40 or 2:50 or 3:00 or… Cool down 200 plus… |