Workout

3100 yards	52:40:00

Warm Up (500) (10:00)	
300 choice, 100 kick, 100 drill on 10:00	
	
	
Set (600) (10:40)	
2 x 75 on 1:20	
…25 dolphin kick / 25 2 kick breast / 25 swim	
2 x 75 on 1:10	
…25 fly / 25 breast / 25 swim	
4 x 75 on 1:00	
	
	
Set (800) (12:00)	
16 x 50 pull with paddles / bouy / snorkel	
…odds on :40  descend these 	
…evens on :50  cruise these	
	
	
Set (1200) (20:00)	
150 on 2:00	
…all free	
2 x 50 9 - 3 - 9 drill on 1:15	
2 x 150 on 2:10	
…free / stroke / free	
2 x 50 9 - 3 - 9 drill on 1:15	
3 x 150 on 2:00	
…all free	
2 x 50 9 - 3 - 9 drill on 1:15