Workout

2900	53:10:00	
Warm Up 	
300 choice, 100 kick, 100 drill on 10:00	
	
Set	
2 x 50 choice kick on 1:10	
2 x 100 choice drill on 1:50	
2 x 50 dolphin kick on 1:10	
2 x 100 swim on 1:40	
	
Set	
12 x 50 on 1:00	
…descend 1 -3 / 4 - 6 / 7 - 9 / 10 - 12	
	
Set	
3 rounds	
3 x 100 pull on 1:40	
…steady aerobic pace	
1 x 100 on 1:30	
…descend 1 - 3 through the rounds