Workout

2700 yards	56:20	
Warm Up (500) (10:00)	
300 choice, 100 kick, 100 drill on 10:00	
	
Set (400) (9:20)	
8 x 50 dolphin or breast kick on 1:10   	
        	
Set (600) (11:00)	
2 rounds	
3 x 100 on 1:50 or rest :20 sec between 	
…100 breast / 100 back / 100 fly drill  	
…keep it aerobic        	
...practice slow perfect strokes        	
	
Set (300) (5:00)	
300 pull w/catchup stroke       	
…pull gently and correctly (of course)  	
…keep lower body still and level        	
        	
Set (900) (21:00)	
6 x 50 choice on 1:10   	
…scull 25 meters and fast 2nd 25        	
6 x 50 choice on 1:10   	
…6 dolphin kicks off wall (except breast)	
…fast 1st 25 / ez 2nd 25        	
6 x 50 choice on 1:10   	
…all fast