Workout

3000	52:40 
Warmup (600) (11:00)	
12 x 50 choice	
…odds swim on :50 / evens kick on 1:00	
	
Set (600) (10:40)	
2 x 75 on 1:30	
50 choice kick / 25 choice scull	
2 x 75 on 1:20	
50 choice drill / 25 choice swim	
2 x 75 on 1:10	
50 choice swim / 25 free	
	
Set (600) (12:00)	
12 x 50 kick on 1:00	
…25 dolphin kick / 25 breast kick	
	
Set (1200) (21:00)	
200 IM on 3:20	
…aerobic with correct turns / strokes	
4 x 50 on :40	
…just make it	
200 free on 3:00	
…aerobic long pushoff 1st stroke past flags	
4 x 50 on :50 ...fly / back 	
 back / breast ; breast / free ; free / fly	
200 free on 2:40	
…just make it	
4 x 50 on 1:00	
…choice