Workout

W/U- 600 yards
200 swim
200 kick
200 pull or IM drill

Pre-set- 500 yards
10 x 50
	odds 25 underwater dolphin, 25 ez kick 1:10
	evens 25 fast swim, 25 ez :50

Drill set- 600 yards
3 rounds
4 x 50 1:00
25 drill, 25 swim
	rnd 1: fist drill, focusing on pulling with forearm
	rnd 2: catch up, focusing on high elbow pull, not starting
pull too soon
	rnd 3: choice stroke drill- fly, back or breast

Main set- Mission Mile- 1650
11 lengths rest :10 (275)
10 lengths rest :10 (250)
9 lengths rest :10 (225)
8 lengths rest :10 (200)
7-6-5-4-3-2-1
	at the end, subtract 1:40 for total mile time