Endurance / 2750m

Distance: 2750m Warm Up 450m as *100m Swim (Choice) *50m Kick (No Board) *50m Single Arm (25 R, 25 L) *25m Scull *Repeat Main 4 x 200m on :30 RT *Min # of strokes (Use 3/4 Catch Up timing) *Hold 130 - 140 HR *150m 2 Beat Kick, 50m 4 Beat Kick *B2's 50m Easy 4 x 150m on :15 RI *50m Kick, 100m Swim *Desc 1 - 3 x 2 50m Easy 6 x 50m Pull on :15 RI *PD & PB (Sn Optional) *Desc 1 - 3 x 2 - 60 sec Rest - 6 x 50m Swim on :15 RI *140 - 150 HR Swim Down 200m Choice