Workout

3100 yards	54:40:00
Warm Up (500) (10:00)	
300 choice, 100 kick, 100 drill on 10:00	
	
Set (600) (10:00)	
2 x 75 on 1:30	
…kick / scull / swim	
2 x 75 on 1:20	
…drill ( fly / back / breast )	
2 x 75 on 1:10	
…descend 1 - 2	
2 x 75 on 1:00	
…continue descend 3 - 4	
	
	
Set (600) (9:00)	
2 x 300 pull with paddles / bouy / on 4:30	
...Steady, aerobic pace	
	
Set (1400) (25:40)	
150 IM (no free) on 2:30	
4 x 50 on 1:10	
…25 breast / 25 free	
150 IM (no free) on 2:40	
4 x 50 on 1:00	
fly/back; back/breast; breast/free; free/fly	
150 IM (no free) on 2:50	
…time should be faster than 200 on 2:40	
4 x 50 on :50	
…descend 1 - 4	
150 IM (no free) on 3:00	
4 x 50 on :40	
…descend 1 - 4