Workout

3100 yards
Warm Up (500) (10:00)
300 choice, 100 kick, 100 drill on 10:00


Set (600) (12:00)
4 rounds
50 choice kick on 1:00
…4 x 25 on :30
…1st 25 underwater / 2nd 25 back
…3rd 25 breast / 4th 25 free


Set (800) (13:00)
300 pull with paddles / bouy / snorkel
…rest long enough to change gear
200 choice kick
…rest long enough to change gear
300 pull with paddles / bouy / snorkel


Set (1200) (22:40)
4 rounds
100 free aerobic on 1:40
8 x 25
…1st and 2nd 25 3 breath free on :30
…3rd and 4th 3 breath fly on :30
…5th fast on :20 / 6th ez on :40
…7th underwater on :40
…8th fast on :20