Workout

3100	52:20	
Warm Up (500) (10:00)	
300 choice, 100 kick, 100 drill on 10:00	
	
Set (600) (10:00)	
2 rounds	
...75 choice kick on 1:30 	
...75 choice on 1:20	
...75 free / stroke / free on 1:10	
…75 on 1:00	
	
Set (800) (11:00)	
2 rounds	
100 pull on 1:30	
100 pull on 1:25	
100 pull on 1:20	
100 pull on 1:15	
…make the interval by at least 5 seconds	
	
Set (1200) (21:20)	
4 rounds	
100 ez, very aerobic on 2:00 => 4 x 50	
…rd #1 50s on :45 descend 1 - 4	
…rd #2 50s fl/ba : ba/br : br/fr : fr/fl on :50	
…rd #3 50s stroke / free on :50	
…rd #4 50s on :40  descend 1 - 4	
…rest 1 minute between rounds