Workout

3150	57:40	
Warm Up 	
300 choice, 100 kick, 100 drill on 10:00	
	
Set (500) (10:00)	
5 rounds of 4 x 25 on :30	
…#1 dolphin kick / #2 breast 	
… #3 underwater / #4 flutter	
	
Set (600) (10:00)	
12 x 50 on :50	
…descend 1 - 4 / 5 - 8 / 9 - 12	
	
Set (800) (12:40)	
8 x 100 pull on:	
1:50 => 1:40 => 1:30 => 1:20 => 	
1:20 => 1:30 => 1:40 => 1:50	
…gently, correctly, keep it aerobic	
	
Set (750) (15:00)	
10 rounds	
25 on :20 choice 	
…3rd 25 of a 100 speed	
25 on :40 choice	
…ez recovery 25	
25 kick on :30	
…work on good body position