Workout

2900	54:10:00	
Warm Up (500) (10:00)	
300 choice, 100 kick, 100 drill on 10:00	
	
Set (500) (11:40)	
5 rounds	
25 choice kick on :40 / 25 choice drill on :40	
25 choice scull on :40 / 25 choice swim on :20	
	
Set (700) (11:30)	
300 pull on 4:30…gently, correctly, aerobic	
100 choice kick on 2:30	
300 pull on 4:30…gently, correctly, aerobic	
	
Set (1200) (21:00)	
100 on 1:30	
4 x 25 odds scull @ :40 / evens swim @ :20	
100 on 1:30	
4 x 25 on :30 all choice swim	
100 on 1:30	
4 x 25 fly on :30	
100 on 1:30	
4 x 25 back on :30	
100 on 1:30	
4 x 25 breast on :30	
100 on 1:30	
4 x 25 free on :20