Workout

3400	56:30:00

Warm Up 	
300 choice, 100 kick, 100 drill on 10:00	
	
Set	
2 rounds	
7 x 50 free on :45	
1 x 50 HARD kick on 1:15	
…no fins please	
	
Set	
2 x 300 pull on 4:30	
…bilateral breathing	
…aerobic pace	
	
Set	
3 rounds 	
4 x 75	
…#1 on 1:15 / #2 on 1:10	
…#3 on 1:05 / #4 on 1:00	
100 ez on 2:00	
100 fast on 1:30	
	
Cool down 200