Workout

3100 yards	53:10

Warm Up (500) (10:00)	
300 choice, 100 kick, 100 drill on 10:00	
	
	
Set (300) (6:00)	
…choice social kick time!	
…stop kicking after 6 minutes	
	
	
Set (600) (10:00)	
6 x 100 pull paddles / bouy / snorkel	
…1 and 2 on 1:20 / 3 and 4 on 1:30	
…5 and 6 on 1:40	
…hold all under 1:15	
	
	
Set (1500) (26:00)	
200 1st 50 fly / 150 free on 3:00	
200 2nd 50 back 150 free on 3:00	
200 3rd 50 breast on 3:00	
2 x 50 on 1:00 recovery	
2 x 200 on 2:45 pace	
2 x 50 on 1:00 recovery	
200 IM for time using this race strategy	
…keep the 50 fly = 50 free split equal	
2 x 50 on 1:00 recovery	
	
	
Set (200) (5:35)	
8 x 25 choice	
…odds fast on :40	
…evens ez on :30