Workout

3000	55:00

Warm Up (500) (10:00)	
300 choice, 100 kick, 100 drill on 10:00	
	
	
Set (600) (12:00)	
4 rounds	
50 ez choice on 1:00	
4 x 25	
…rd #1 25s fly on :40 / rd #2 back on :30	
…rd #3 25s br on :30 / rd #4 free on :20	
	
	
Set (1000) (15:00)	
Pull set w/paddles only	
4 x 50 on :50	
4 x 50 on :45	
4 x 50 on :40	
4 x 50 on :45	
4 x 50 on :50	
…descend 1 - 4 each round	
…keep the same descend thru all rounds	
	
	
Set (400) (8:00)	
8 x 50 choice kick on 1:00	
	
	
Set (500) (10:00)	
5 rounds	
4 x 25 IM order	
…hold or descend strokes thru the rounds