Workout

3000 yards	51:40:00
Warm Up (500) (10:00)	
300 choice, 100 kick, 100 drill on 10:00	
	
	
Set (500) (8:20)	
4 x 25 choice scull on :30	
4 x 25 choice swim on :20	
4 x 25 choice kick on :30	
4 x 25 choice swim on :20	
4 x 25 choice drill on :30	
	
	
Set (1000) (15:00)	
Pull set paddles and fins only	
4 x 50 on :50  descend 1 - 4	
8 x 50 on :45 1 - 4 and 5 - 8	
8 x 50 on :40 1 - 4 and 5 - 8	
	
	
Set (1000) (18:20)	
100 on 1:40 build	
4 x 25 choice on :20	
…minute rest	
4 x 25 on :30 choice	
100 on 1:40 build	
4 x 25 choice on :20  descend 1 - 4	
100 on 1:40 build	
4 x 25 fly on :30  descend 1 - 4	
100 on 1:40 build	
4 x 25 no breath on :40  descend 1 - 4	
100 on 1:40 build