Workout

2900 yards	53:30:00
Warm Up (500) (10:00)	
300 choice, 100 kick, 100 drill on 10:00	
	
	
Set (600) (13:00)	
3 x 50 choice scull on 1:10	
3 x 50 choice kick on 1:00	
3 x 50 choice drill on 1:00	
3 x 50 choice swim on :50	
	
	
Set (800) (13:00)	
300 pull with paddles / bouy / snorkel 	
200 dolphin kick	
300 pull with paddles / bouy / snorkel 	
…rest as long as it takes to change gear	
	
	
Set (1000) (17:30)	
5 rounds	
3 x 50 descend 1 - 3   =>   2 x 25 on :30	
…round 1 50s on :50	
…round 2 50s on :45	
…round 3 50s on :40	
…round 4 50s on :45	
…round 5 50s on :50