Workout

2400	55:50:00	
Warm Up 	
300 choice, 100 kick, 100 drill on 10:00	
	
Set	
8 x 50 dolphin or breast kick on 1:10	
	
Set	
3 x 100 on 2:30 or rest :20 sec between	
…100 breast / 100 back / 100 fly drill	
…keep it aerobic 	
...practice slow perfect strokes	
	
:32	
Set	
300 pull w/catchup stroke	
…pull gently and correctly (of course)	
…keep lower body still and level	
	
Set	
6 x 50 choice on 1:20	
…scull 25 meters and fast 2nd 25	
6 x 50 choice on 1:20	
…6 dolphin kicks off wall (except breast)	
…fast 1st 25 / ez 2nd 25	
6 x 50 choice on 1:20	
…all fast