Workout

3300	55:40:00	
Warm Up (500) (10:00)	
300 choice, 100 kick, 100 drill on 10:00	
	
Set (500) (10:00)	
4 x 25 on :40	
…odds scull / evens human stroke	
4 x 25 evens on :40 / odds on :20	
…odds choice kick / evens dolphin kick 	
8 x 25 evens on :40 / odds on :20	
…odds choice swim / evens free  	
4 x 25 on :20	
	
Set (900) (13:00)	
3 x 300 pull	
…gently, correctly, aerobic	
…#1 on 4:30 / #2 on 4:20 	
	
Set (1400) (22:40)	
100 free on 1:20	
100 IM on 1:50	
100 free on 1:30	
2 x 100 IM on 1:40	
100 free on 1:40	
3 x 100 IM on 1:40	
100 free on 1:30	
4 x 100 IM odds on 1:40 / evens on 1:30