Workout

3100 yards	56:00	
Warm Up (500) (10:00)	
300 choice, 100 kick, 100 drill on 10:00	
	
Set (900) (15:00)	
2 x 150 on 2:40	
…kick (50 dolphin / 50 flutter / 50 breast)	
2 x 150 on 2:30	
…drill (50 fly / 50 back / 50 breast)	
2 x 150 on 2:20	
…swim (50 fly / 50 back / 50 breast)	
	
Set (600) (9:00)	
3 x 200 pull  paddles / bouy / snorkel	
#1 on 2:30 / #2 on 2:45 / #3 just do it	
…descend 1 - 3	
	
Set (500) (10:00)	
5 rounds  all 25s are on :30	
25 choice scull 	
25 dolphin kick far as you can underwater	
25 ez	
25 no breath alt fly and free	
	
Set (900) (14:00)	
2 rounds	
3 x 100 IM on 1:40	
…descend 1 - 3	
…descend through the rounds	
…1st 100 on round 2 is faster than round 1	
…rest a minute between rounds