Workout

3400 yards	54:40

Warm Up (500) (10:00)	
300 choice, 100 kick, 100 drill on 10:00	
	
	
Set (300) (6:00)	
It's social kick time	
6 minutes or 300 yards	
	
	
Set (800) (12:00)	
Pull set with paddles and/or fins only	
4 x 50 on :50  descend 1 - 4	
4 x 50 on :45  descend 1 - 4	
4 x 50 on :40  descend 1 - 4	
4 x 50 on :45  descend 1 - 4	
	
	
Set (1800) (25:00)	
2 rounds	
3 x 50 on :40  descend 1 - 3	
50 on :45	
3 x 75 on 1:00  descend 1 - 3	
75 on 1:15	
3 x 100 on 1:20  descend 1 - 3	
100 on 1:30