Workout

3000		
Warm Up 	
300 choice 100 kick, 100 drill on 10:00	
	
Set 	
200 IM reverse drill on 4:00	
…aerobic and correct drill form	
4 x 50 free	
…rest 15 seconds => 10 => 5	
6 x 50 choice kick	
…rest 20 seconds => 15 => 10 => 5 => 5	
	
Set	
12 x 50 on :55	
…descend 1-3	
	
Set	
2 rounds	
300 on 5:00	
…steady aerobic pace	
3 x 100	
…1:50 => 1:40 => 1:30	
…maintain same pace all 3	
…break 1:29 min all 3	
	
	
	
	
Cool down 200 ez