Workout

3200	55:00:00	
Warm Up 	
300 choice, 100 kick, 100 drill on 10:00	
	
Set	
4 x 75 on 1:30	
…all choice ; 25 kick / 25 drill / 25 swim	
4 x 75 on 1:15	
…25 choice / 25 free / 25 choice	
4 x 75 on 1:00	
…descend 1 - 4	
	
Set	
8 rounds	
25 choice on :30	
…work the speed on this one	
50 on :45	
…keep this one aerobic	
	
:35	
Set	
4 x 200 pull on 3:00	
…aerobic, gently and correctly	
	
Set	
8 x 25	
…evens choice on :20 : odds ez on :40	
8 x 25	
…evens ez on :20 : odds fast choice on :40