Workout

3000 yards	56:40

Warm Up (500) (10:00)	
300 choice, 100 kick, 100 drill on 10:00	
	
	
Set (900) (18:20)	
4 rounds	
50 ez on :50 => 50 fast on 1:00	
50 fast on 1:00	
25 ez on :30 => 25 fast on :40	
25 fast on :40	
	
	
Set (1000) (17:30)	
5 rounds	
3 x 50 pull with paddles only on :50	
descend 1 - 3	
50 swim (no gear) on 1:00	
	
	
Set (600) (10:30)	
3 rounds	
100 fast on 1:30	
2 x 50 on 1:00 ez