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