Workout

3000	56:00

Warm Up (500) (10:00)	
300 choice, 100 kick, 100 drill on 10:00	
	
	
Set (500) (10:00)	
20 x 25 on :30	
…odds dolphin kick on back	
…evens fly drill / 3 right / 3 left 	
	
	
Set (800) (13:00)	
4 rounds	
3 x 50 on :45	
…descend 1 - 3	
50 choice kick on 1:00	
…fast feet and hips up	
	
	
Set (600) (9:00)	
6 x 100 pull on 1:30	
…descend 1 - 3 and 4 - 6	
	
	
Set (600) (14:00)	
4 rounds	
5 x 25 on :30	
…odds stroke in IM order	
…evens ez choice	
1 x 25 on 1:00 ez