Workout

3200 yards	55:20:00
Warm Up (500) (10:00)	
300 choice, 100 kick, 100 drill on 10:00	
	
	
Set (600) (12:00)	
4 x 150 on 3:00	
…50 1 arm fly / 50 reset back drill 	
...50 2 kick breast	
	
	
Set (1200) (17:20)	
Pull set with bouy / paddles / snorkel	
4 x 100 on 1:30	
…descend 1 - 4	
4 x 100 on 1:20	
…descend 1 - 4	
…start 3rd round on next top	
4 x 100 on 1:30	
…descend 1 - 4	
	
	
Set (900) (16:00)	
4 x 75 on 1:20	
…1st 25 fast with two breaths => 50 ez	
…wait till next top for next round	
4 x 75 on 1:20	
…25 fly / 25 back / 25 breast	
…descend 1 - 4	
…wait till next top for last round	
4 x 75 on 1:10	
…25 fly / 25 back / 25 breast	
…descend 1 - 4