This is a long one! The masters only complained a little bit ;)
Warm Up: 1000m
200
|
4*50
|
200
|
4*50
|
200
|
IM Kick
|
Dec. 1-4(FR)
|
IM Drill
|
Dec. 1-4(FR)
|
IM Swim
|
@10-15
|
@B+5
|
@10-15
|
@B+5
|
@10-15
|
Main Set: 3000m
|
100
|
4*50
|
300
|
8*50
|
500
|
1
|
Free
|
Kick (EZ/F)
|
Free
|
Stroke(Sw/DR)
|
Free
|
@B+5
|
@B+15
|
@B+10
|
@B+10
|
@B+15
|
|
2
|
Free
|
Stroke(Sw/DR)
|
Free
|
Kick (EZ/F)
|
Free
|
@Base
|
@B+10
|
@Base
|
@B+15
|
@Base
|
I liked this set (a high statement from a hater of distance freestyle)! The set was broken up nicely so the 500s weren't too unpalatable. Welcome back, we missed you!!
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