Workout

3300 meters	59:00

Warm Up (500) (10:00)	
300 choice, 100 kick, 100 drill on 10:00	
	
	
Set (600) (10:00)	
12 x 50 on :50	
…descend 1 - 3 / 4 - 6 / 7 - 9 / 10 - 12	
	
	
Set (600) (14:00)	
12 x 50 on 1:10 kick	
…1 - 4 dolphin kick / 5 - 8 breast / 9 - 12 flutter	
	
	
Set (400) (6:00)	
400 pull with paddles / bouy / snorkel	
…of course very gently	
	
	
Set (1200) (17:00)	
3 rounds	
3 x 100 on 1:30  descend 1 - 3	
1 x 100 on 1:50 recovery