Workout

3000 yards	54:30	
Warm Up (500) (10:00)	
300 choice, 100 kick, 100 drill on 10:00	
	
Set (600) (10:00)	
12 x 50 on :50	
…descend 1 -3 / 4 - 6 / 7 - 9 / 10 - 12	
	
Set (400) (9:00)	
400 choice social kick or 9:00	
…whichever comes first	
	
Set (900) (13:30)	
6 x 150 pull (paddles / bouy / snorkel	
…odds on 2:10 / evens on 2:20	
	
Set (600) (12:00)	
50 kick on 1:00	
4 x 25 on :30	
…2 breath free	
50 breast on 1:00	
4 x 25 on :30	
…4 breath fly	
50 back on 1:00	
4 x 25 on :30	
…no breath free	
50 choice swim on 1:00	
4 x 25 on :30	
…choice