Workout

3200 yards
Warm Up (500) (10:00)
300 choice, 100 kick, 100 drill on 10:00

Set (600) (10:00)
2 x 75 on 1:30
…choice kick / scull / drill
2 x 75 on 1:20
…fly / back / breast
2 x 75 on 1:10
…choice swim / drill / swim
2 x 75 on 1:00
…choice swim

Set (900) (13:30)
3 x 300 pull with paddles / bouy / snorkel
…4:30 => 4:20 => 4:10

Set (1200) (16:00)
3 x 100
…#1 on 1:10 : #2 on 1:20 : #3 on 1:30
…descend 1 - 3
3 x 100
…#1 on 1:20 : #2 on 1:30 : #3 on 1:20
…descend 1 - 3
3 x 100
…#1 on 1:30 : #2 on 1:10 : #3 on 1:30
…descend 1 - 3
3 x 100
…#1 on 1:20 : #2 on 1:20 : #3 on 1:20
…descend 1 - 3
minute break between rounds