Workout

3100	58:20	
Warmup (600) (13:00)	
12 x 50	
…odds swim on 1:00 / evens kick on 1:10	
	
Set (400) (8:40)	
2 x 50 on 1:20	
…25 dolphin kick / 25 scull 	
2 x 50 on 1:10	
…25 fly / 25 back / 25 breast / 25 free	
2 x 50 on 1:00	
…25 choice / 25 free  	
2 x 50 on :50	
	
Set (900) (14:00)	
150 on 2:30 => 150 on 2:20 => 150 on 2:10	
150 on 2:10 => 150 on 2:20 => 150 on 2:30	
…descend 1 - 3 and 4 - 6	
	
Set (1200) (22:40)	
4 rounds	
2 x 100 on 1:30	
…steady even pace / aerobic if possible	
2 x 50 on 1:20	
…if free then no breath	
…stroke 1st 25 get rhythm / 2nd 25 fast