Speed / Broken 100's / 3000m

Skill: Speed Distance: 3000m Warm Up 400m Choice w/ Fins 100m Kick 4 x 50 Kick on :20 RI *10m Fast, 40m Smooth 100 Pull (Paddles & Snorkel optional) 4 x 50 Pull on :30 RI *15m Fast, 35m Smooth *PB & PD (Snorkel optional) 16 x 50m Free on :15 RT *1 x EZ *1 x 40m Smooth, 10 Fast *1 x EZ *1 x 10m Fast, 40m Smooth *1 x EZ *1 x 15m Smooth, 10m Fast, 15m Smooth *1 x EZ *1 x 10m Fast, 30m Smooth, 10m Fast *Repeat 100m TGR 3 or 4 rounds (Broken Fast 100's) *25m FAST (Min breath) on :15 RT *50m Strong (Breath every 2. No breath on breakout strokes) on :15 RT *25m FAST (No breath last 10m) on :30 RT *100m Easy between rounds Cool Down 400m as *100m Swim *100m Kick