3000 meters Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set 2 rounds 2 x 50 on 1:00 ...drill finger drag/catchup 2 x 50 on 1:10 …dolphin kick on back 2 x 50 on :50 Set 2 rounds 5 x 100 #1 IM on 1:50 #2 free on 1:40 #3 breast on 2:00 #4 IM on 1:50 #5 25 fly(drill?) / 25 free on 1:50 Set 2 rounds 4 x 50 choice stroke on 1:10 …#1 25 fast / 25 ez …#2 25 ez / 25 fast …#3 all ez …#4 all fast Cool down 200 plus… |