Workout

3200 meters	57:00:00

Warm Up (500) (10:00)	
300 choice, 100 kick, 100 drill on 10:00	
	
	
Set (600) (12:00)	
2 rounds	
50 choice kick / 50 choice swim on 2:00	
4 x 50 on 1:00	
…odds 25 underwater / 25 back	
…evens 25 choice drill / 25 free	
	
	
Set (900) (12:45)	
6 x 150 pull	
…odds on 2:20	
…evens on 2:40	
…descend the evens 1 - 3	
	
	
Set (1200) (20:00)	
4 x 100 on 1:50 (or 2:00)	
…descend 1 - 4	
…rest 1 minute	
4 x 100 on 1:40 (or 1:50)	
…descend 1 - 4	
…rest 1 minute	
4 x 100 on 1:30 (or 1:40)	
…descend 1 - 4