3300 yards Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set 2 rounds 1:50 / 2:00 / 2:10 100 swim on 1:50 / 100 drill on 2:00 100 kick on 2:10 Set (600) 12 x 50's on 1:00 ...odd: 25 breast w / fly kick / 25 free ...even: 25 kick / 25 free Set (1600) 400 IM - reverse order on 8:00 ...50 or 25 drill / 50 or 25 swim 2 x 200 Free on 3:00 ...negative split 4 x 100 IM on 1:40 4 x 100 choice on 1:40 Cool down 200 plus… |