Workout

2850	55:30	
Warm Up (500) (10:00)	
300 choice, 100 kick, 100 drill on 10:00	
	
Set (600) (10:00)	
12 x 50 on :50	
…make the interval by 10 seconds	
	
Set (400) (8:00)	
400 social kick 	
…alt 25 choice kick / 25 breast kick	
…15 kicks / length breast kick	
	
Set (750) (17:00)	
50 ez on 1:00 => 	
8 x 25 odds on :30 / evens on :40	
rd #1 odds fly 2 down / 1 up breathing	
…evens ez free	
rd #2 odds no breath free / evens ez free	
rd #3 odds choice / evens ez free	
	
Set (600) (10:30)	
3 x 200 pull on 3:30 or 20 seconds rest	
…pull gently, aerobically, correctly (GAC)