Workout

3200 yards	53:25	
Warm Up (500) (10:00)	
300 choice, 100 kick, 100 drill on 10:00	
	
	
Set (600) (12:00)	
4 rounds	
50 fly or breast kick on 1:00	
4 x 25 on :30	
...1st 25 fly drill / 2nd 25 back	
…3rd 25 breast drill / 4th 25 free drill	
	
	
Set (900) (12:45)	
6 x 150 pull	
…odds on 2:00	
…evens on 2:15	
…descend the evens 1 - 3	
	
	
Set (1200) (20:40 to 22:40)	
4 x 100 IM on 1:40 (or 1:50)	
…descend 1 - 4	
…rest 1 minute	
4 x 100 on 1:20 (or 1:30)	
…descend 1 - 4	
…rest 1 minute	
4 x 100 IM on 1:40 (or 1:50)	
…descend 1 - 4