Workout

3000	53:50:00	
Warm Up 	
300 choice, 100 kick, 100 drill on 10:00	
	
Set	
2 x 50 choice kick on 1:00	
2 x 50 choice drill on :55	
2 x 50 choice swim on :50	
2 x 50 free on :45	
	
Set	
20 x 25 on :30	
…odds free / evens fly	
	
:28	
Set	
300 kick on 6:00 / 300 pull on 4:30	
…kick level with hips and heels up	
…pull aerobic, gentlly, correctly	
	
Set	
4 rounds	
25 on 1:00...fly on odd rounds / breast evens	
50 back on 1:00	
75 free on 1:00	
100 free on 1:00