2900 meters Warmup (500) (10:00) 300 choice swim / 100 kick / 100 drill Set 10 x 50 on 1:20 …2 stroke fly / 2 stroke breast (or 3 or 4) Set 2 rounds 3 x 150 on 3:00 …#1 fly / back / breast …#2 back / breast / free ...#3 breast / free / fly …strokes are by 50s Set 5 rounds 2 x 100 on 1:50 pull …odd rounds right paddle / left fin …even rounds left paddle / right fin Cool down 200 |