Workout

3200 meters	58:20	
Warm Up (500) (10:00)	
300 choice, 100 kick, 100 drill on 10:00	
	
	
Set (300) (7:00)	
…choice social kick time!	
…stop kicking after 7 minutes	
	
	
Set (900) (15:00)	
6 x 150 pull	
#1 on 2:40 / #2 on 2:30 / #3 on 2:20	
#4 on 2:20 / #5 on 2:30 / #6 on 2:40	
…descend 1 - 3 and 4 - 6	
	
	
Set (1500) (26:20)	
3 x 200	
#1 on 3:30 / #2 on 3:20 / #3 on #3:10	
2 x 50 on 1:10 recovery	
2 x 200	
#1 on 3:15 / #2 on 3:05	
2 x 50 on 1:10 recovery	
200 on 3:00	
2 x 50 on 1:10 recovery