Workout

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


Set (600) (11:00)
2 x 100 on 2:00
…50 choice kick / 50 choice drill
2 x 100 on 1:50
…50 non free / 50 choice swim
2 x 100 on 1:40
…choice


Set (600) (10:00)
12 x 50 on :50
…descend 1 -3 / 4 - 6 / 7 - 9 / 10 - 12


Set (600) (10:00)
3 x 200 pull  paddles / bouy / snorkel
…3:20 or 20 seconds between


Set (900) (15:00)
3 rounds
3 x 100
…1st swim on 1:20
…2nd swim on 1:30
…3rd swim on 1:40
…rest a minute between rounds