3000 yards Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set 12 x 50 on 1:00 …odds 25 scull / 25 breast …evens 25 choice kick / 25 fly drill Set 6 x 150 on 3:00 …half (75) free / half (75) stroke …the stroke half can be by 25, 50 or 75 Set Pull set with paddles / bouy / snorkel 3 x 50 on :45 2 x 100 on 1:30 1 x 150 on 2:15 1 x 150 on 2:00 2 x 100 on 1:20 3 x 50 on :40 Cool down 200 plus… |