Workout

2900	50:50	
Warmup (600) (12:00)	
4 x 150 on 3:00	
…choice(50 kick / 50 drill / 50 swim)	
	
Set (600) (12:00)	
4 x 50 on 1:00	
…25 choice scull / 25 choice swim	
4 x 50 on 1:00	
…25 fly / 25 choice swim	
4 x 50 on 1:00	
…all choice descend 1-4 starting at :40	
	
Set (900) (13:30)	
3 x 300 pull	
…slowly, carefully, gently and aerobically	
…#1 on 4:15 / #2 on 4:30 / #3 on 4:45	
	
Set (800) (13:20)	
4 rounds	
8 x 25  2 of each stroke IM order	
..rest a minute between rounds