Endurance / 2950m

Distance: 2950m Skill: Endurance Warm up: 500m w/Fins as *100m Free *50m Back *50m Drill Choice *50m Dolphin Kick on Back (arms extended resting on top of thighs by side) 1 Round continuous *4 x 200m Free Steady Pace on :20 RI *4 x 50m Free @ 85% on :20 RI *3 x 200m Free Steady Pace on :20 RI *3 x 50m Free @ 2 x 85%, 1 @ 90% on :25 RI *2 x 200m Free Steady Pace on :30 RI *2 x 50m Free @ 90% (#2 last 15m FAST) on :30 RI Cool Down 200m Choice