Workout

3200	55:40:00	
Warm Up (500) (10:00)	
300 choice, 100 kick, 100 drill on 10:00	
	
Set (800) (14:40)	
4 x 50 on 1:10	
…25 kick / 25 scull	
4 x 50 on 1:00	
…25 kick / 25 breast	
4 x 50 on :50	
…25 back / 25 free	
4 x 50 on :40	
…all free	
	
Set (900) (13:00)	
2 x 150 on 2:20	
2 x 150 on 2:10	
2 x 150 on 2:00	
…pull / bilateral / aerobic / gently / correctly	
	
Set (1000) (19:00)	
4 rounds 	
2 x 100 => 50 kick on 1:00	
…rd #1 100s breast on 1:50	
…rd #2 100s IM on 1:40	
…rd #3 100s back on 1:30	
…rd #4 100s free on 1:20	
…descend 1-2