Distance: 2850m
Skill: Kick / Pull
Warm Up:
400m (Fins Optional) as
*100m Free
*50m Choice (No Free)
*50m Kick
Main
3 rounds (extra 60 sec rest b/w rounds)
*2 x 50m Kick on :15 RI
*2 x 50m Pull on :15 RI
*100m Kick
*1 x 15m sprint anywhere inside 100
*100m Pull
*1 x 15m sprint anywhere inside 100
*2 x 25m Kick on :30 RT
1. First 10m Fast
2. Last 10m Fast
*2 x 25m Pull
1. First 10m Fast
2. Last 10m Fast
50m Easy
300m Kick Steady
4 x 100m Pull on :30 RI
*Minimum stroke count
*First 2 w/ paddles (Snorkel optional)
*Last 2 PB only
Cool Down
200m as
*75 Swim
*25 Kick on back (no board, arms by side - shake ‘em out)