Workout

3150 yards	54:30	
Warm Up (500) (10:00)	
300 choice, 100 kick, 100 drill on 10:00	
	
	
Set (450) (9:00)	
3 rounds	
3 x 50 on 1:00	
…fly/back : back/ breast : breast/free	
	
	
Set (500) (10:00)	
5 rounds	
4 x 25 kick on :30	
…alternate 25 dolphin kick / 25 breast	
	
	
Set (800) (12:00)	
4 x 200 pull (paddles / bouy / snorkel	
…odds on 2:45 / evens on 3:00	
	
	
Set (900) (13:30)	
3 rounds	
2 x 100 IM on 1:30	
…descend 1 - 2	
1 x 100 free on 1:30