Endurance / 2800m

Distance: 2800m Skill: Endurance Warm Up 300m Swim w/ Fins 6 x 200m Free on :30 Rest (Fins Optional) 1. E/S 100’s 2. Last 50 Strong 3. N/S 100’s by 2 seconds 4. First & Last 50 Strong 5. N/S 100’s by 4 seconds 6. Middle 100 Strong 100m Easy 6 x 100m Free on :20 RT 1. Smooth @ 40 Off Max HR 2. N/S by 2 seconds 3. Smooth @ 40 Off Max HR 4. N/S by 4 seconds 5. Smooth @ 30 Off Max HR 6. Min strokes, max speed 100m Easy 6 x 50m Free on :10 RI *@ 30 Off Max HR Steady Cool Down 200m as *50 Swim *50 Kick