Workout

3100 meters	55:20	
Warm Up (500) (10:00)	
300 choice, 100 kick, 100 drill on 10:00	
	
	
Set (600) (12:00)	
4 x 50 on 1:10	
…odds choice kick / evens choice scull	
4 x 50 on 1:00	
…odds choice kick / evens choice drill	
4 x 50 on :50	
	
	
Set (800) (13:20)	
Pull set paddles / bouy / snorkel	
2 x 100 on 1:40	
2 x 100 on 1:20	
2 x 100 on 1:30	
2 x 100 on 1:50	
…keep all under 1:20	
	
	
Set (1200) (20:00)	
4 rounds	
100 on 1:40 	
...keep it steady and aerobic	
4 x 50 on :50	
…descend 1 - 4