Workout

2800	50:30:00
Warm Up (500) (10:00)	
300 choice, 100 kick, 100 drill on 10:00	
	
Set (600) (10:00)	
2 x 75 on 1:30	
…ch kick / 2 kick breast / catchup free	
2 x 75 on 1:20	
…fly / back / breast	
2 x 75 on 1:10	
…free / choice / free	
2 x 75 on 1:00	
…all free	
	
Set (800) (13:00)	
Pull set with paddles / bouy / snorkel	
200 pull	
…keep it aerobic / 3 cb	
100 choice kick	
200 pull	
100 choice kick	
200 pull	
…rest  enough between to change gear	
	
Set (900) (17:30)	
100 dolphin kick on 2:00	
8 x 25  odd fly on :40 / even ch on :30	
100 IM on 1:50	
8 x 25  odd ez ch on :40 / even ch on :20	
100 choice on 1:40	
8 x 25  on :20