Workout

2900	54:30
Warm Up 	
300 choice, 100 kick, 100 drill on 10:00	
	
Set (800) (16:00)	
2 rounds	
4 x 25 choice on :30 / 4 ez	
4 x 25 choice on :30 / 3 ez : 1 hard 	
4 x 25 choice on :30 / alt ez : hard 	
4 x 25 choice on :30 / 1 ez : 3 hard 	
	
Set (600) (10:30)	
2 rounds	
100 kick on 2:00	
100 pull on 1:45	
100 swim on 1:30	
	
Set (1000) (18:00)	
4 rounds	
3 x 50 choice on 1:00	
…symmetrically, correctly, aerobic, gently	
…recover by third one for the 100	
100 choice on 1:30	
…pace for 2nd 100 of a 200