Workout

3200 yards	55:00

Warm Up (500) (10:00)	
300 choice, 100 kick, 100 drill on 10:00	
	
	
Set (1200) (22:00)	
2 rounds	
4 x 50 on 1:00 choice kick	
…25 fast / 25 ez	
2 x 100 on 2:00	
…50 kick / 50 scull	
4 x 50 free on :45	
…descend 1 - 4	
	
	
Set (600) (9:00)	
12 x 50 on :45 pull paddles only	
…descend 1 -3 / 4 -6 / 7 - 9 / 10 - 12	
	
	
Set (900) (14:00)	
4 x 75 on 1:10	
…descend 1 -4	
4 x 75 on 1:05	
…descend 1 -4	
4 x 75 on 1:00	
…descend 1 -4