Workout

3100	57:20
Warm Up 	
300 choice, 100 kick, 100 drill on 10:00	
	
Set (300) (6:00)	
…choice social kick time!	
…stop kicking after 6 minutes	
	
Set (600) (10:00)	
6 x 100 pull	
#1 on 1:50 / #2 on 1:40 / #3 on 1:30	
#4 on 1:30 / #5 on 1:40 / #6 on 1:50	
…descend 1 - 3 and 4 - 6	
	
Set (1500) (26:00)	
3 x 200	
#1 on 2:50 / #2 on 3:00 / #3 on #3:20	
2 x 50 on 1:00 recovery	
2 x 200	
#1 on 2:40 / #2 on 2:50	
2 x 50 on 1:00 recovery	
200 for time using this race strategy	
…50 pace / 75 build / 75 fast	
2 x 50 on 1:00 recovery	
	
Set (200) (5:20)	
4 x 50 on 1:20 together swim