Workout

2800	55:00	
Warm Up 	
300 choice, 100 kick, 100 drill on 10:00	
	
Set (800) (15:20)	
2 x 50 on 1:20 25 scull / 25 kick	
2 x 50 on 1:10 25 kick / 25 swim	
2 x 100 on 2:10 50 2 kick breast / 50 CU free	
2 x 100 IM on 2:00	
2 x 50 on 1:00 25 stroke / 25 free	
2 x 50 on :50	
	
Set (600) (10:40)	
200 pull on 3:20	
200 kick on 4:00	
200 pull on 3:20	
	
Set (900) (18:00)	
4 x 50 on :45 => :50 => :55 => 1:00	
…hold time from :45	
100 on 1:50 ez	
4 x 50 on 1:00	
…25 ea  fly / back ; back / breast 	
…25 ea  breast / free ; free / fly	
100 on 1:40 ez	
4 x 50 on :50	
…descend 1 - 4	
100 ez