Workout

2400 yards	53:10	
Warm Up (500) (10:00)	
300 choice, 100 kick, 100 drill on 10:00	
	
Set (750) (15:00)	
10 x 75 on 1:30	
…25 choice (kick / 25 drill / 25 swim)	
	
Set (300) (6:00)	
6 x 50 alt breast / dolphin kick on 1:00	
…all kicks originate in the core	
	
Set (500) (7:30)	
500 pull buoy only (no paddles, snorkel)	
…do 20 strokes or more a length	
	
Set (800) (14:40)	
4 x 25 fly on :30	
100 recovery on 1:40	
	
4 x 25 back on :30	
100 recovery on 1:40	
	
4 x 25 breast on :30	
100 recovery on 1:40	
	
4 x 25 free on :20	
100 recovery on 1:40