Workout

3150 yards	55:55

Warm Up (500) (10:00)	
300 choice, 100 kick, 100 drill on 10:00	
	
Set (600) (10:00)	
2 x 75 on 1:30	
…25 scull / 25 kick / 25 swim	
2 x 75 on 1:20	
…25 fly / 25 back / 25 breast	
2 x 75 on 1:10	
…25 swim / 25 drill / 25 swim	
2 x 75 on 1:00	
	
Set (1050) (17:15)	
150 pull w/paddles / bouy / snorkel	
100 choice kick	
150 pull w/paddles / bouy / snorkel	
100 choice kick	
150 pull w/paddles / bouy / snorkel	
…rest long enough to change gear	
	
Set (1000) (18:30)	
2 rounds	
75 on 1:20 ez and aerobic	
2 x 25 fly on :30	
75 on 1:20 ez and aerobic	
2 x 25 back on :30	
75 on 1:20 ez and aerobic	
2 x 25 breast on :30	
75 on 1:20 ez and aerobic	
2 x 25 free on :30