Workout

3200 yards	55:30	
Warm Up (500) (10:00)	
300 choice, 100 kick, 100 drill on 10:00	
	
	
Set (600) (11:00)	
2 x 100 kick IM order on 2:00	
	
2 x 100 IM drill on 1:50	
	
2 x 100 IM on 1:40	
	
	
	
Set (900) (15:00)	
300 pull => 300 kick => 300 pull	
…rest long enough between to change gear	
	
	
Set (1200) (19:30)	
3 rounds	
3 x 100 IM descend 1 - 3 on 1:40	
…descend begins at 1:19 or better	
100 free on 1:30 recovery