Workout

3250	51:10:00	
Warm Up (500) (10:00)	
300 choice, 100 kick, 100 drill on 10:00	
	
Set (600) (9:50)	
6 x 100	
…2 x (50 back / 50 flutter kick) on 1:45	
…2 x (50 fly or fly drill / 50 free) on 1:40	
…all free on 1:30	
	
Set (800) (10:20)	
4 x 200 pull	
…#1 on 2:20 / #2 on 2:30 	
…#3 on 2:40 / #4 on 2:50	
…just make all the intervals	
	
Set (1350) (23:00)	
150 on 2:20 aerobic please	
4 x 75 on 1:00	
…descend 1 - 4	
Leave on next top	
150 on 2:10 break 2:00	
4 x 75 on 1:10	
…descend 1-4	
Leave on next top	
150 on 2:00 just make the interval	
4 x 75 on 1:20	
…descend 1-4