Workout

3000	53:20
Warm Up 	
300 choice, 100 kick, 100 drill on 10:00	
	
Set (500) (10:20)	
4 x 50 on 1:10  25 ch kick / 25 ch swim	
4 x 50 on 1:00 choice swim	
2 x 50 on :50 all free	
	
Set (800) (13:20)	
Pull set	
...200 on 3:30 ; 200 on 3:20 	
...200 on 3:10 ; 200 on 3:00	
	
Set (1200) (20:00)	
4 x 100	
…3 on 1:50 / 1 on 1:30	
4 x 100 on 1:40	
…descend 1 - 4 or hold 1:30	
4 x 100	
…1 on 1:30 / 3 on 1:50