Workout

3200	54:30	
Warm Up (500) (10:00)	
300 choice, 100 kick, 100 drill on 10:00	
	
Set (1200) (20:00)	
2 rounds	
2 x 100 on 2:00	
….25 choice kick / 25 choice scull	
2 x 100 on 1:40	
…reverse IM / 2nd round regular order	
2 x 100 on 1:20	
	
Set (600) (10:30)	
2 rounds	
200 pull on 3:00	
100 kick on 2:30	
…pull gently, aerobically and correctly	
…kick with hips and heels up	
	
Set (900) (14:00)	
3 rounds	
2 x 100 on 1:20	
…hold 1:10 to 1:15	
100 fast on 2:00	
…hold pace for 2nd 100 of a 200