Workout

3050	54:20
	
Warm Up (500) (10:00)	
300 choice, 100 kick, 100 drill on 10:00	
	
Set 	
50 choice kick on 1:00	
100 IM drill on 1:50	
150 catchup free on 2:40 15 strokes / length	
2 x 200 on 3:40	
…#1 reverse IM / #2 2 x 100 IM 	
150 catchup free on 2:40 15 strokes / length	
100 IM drill on 1:50	
50 choice kick on 1:00	
	
Set (500) (8:00)	
500 pull on 8:00	
…optional assymetrical paddle / fins	
	
Set (1050) (17:00)	
1 x 75 choice kick on 1:30	
1 x 75 fly / back / breast on 1:20	
2 x 75 free aerobic even pace on 1:20	
1 x 75 fly / back / breast on 1:20	
3 x 75 free on 1:10 descend 1 - 3	
1 x 75 fly / back / breast on 1:20	
4 x 75 on 1:00 descend 1 - 4