3100 yards Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set 4 x 50 choice kick …odds on :50 / evens on 1:00 4 x 50 dolphin kick on 1:05 4 x 50 breast kick on 1:05 4 x 50 choice swim on :55 Set 100 free on 1:40 100 IM on 1:50 100 free on 1:40 2 x 100 IM on 1:50 100 free on 1:40 3 x 100 IM on 1:50 100 free on 1:40 4 x 100 IM on 1:50 …keep the 100 free aerobic / recovery mode …descend the IMs Set Pull set with bouy only 4 x 100 on 1:45 …odds 50 back / 50 free …evens 50 breast / 50 free |