Workout

2800	56:20
Warm Up 	
300 choice, 100 kick, 100 drill on 10:00	
	
Set (400) (8:00)	
8 x 50 choice on 1:00	
…alt kick / swim by 25s or 50s	
	
Set (800) (18:20)	
4 x 25 choice kick, swim on :40	
100 choice for time on 1:30	
4 x 25 choice kick, swim on :40	
4 minute pull bouy only	
…very gentle and aerobic	
4 minute kick with a board	
100 choice for time	
	
Set (1000) (20:00)	
4 rounds	
25 fly on :30 / 25 back on :30	
25 breast on :30 / 25 no breath free on :30	
25 underwater on :30 / 25 dolphin kick on :30	
25 no breath fly on :30 / 25 ez free on :30	
25 choice fast on :30 / 25 ez choice on :30