Workout

2800 yards	55:00

Warm Up (500) (10:00)	
300 choice, 100 kick, 100 drill on 10:00	
	
	
Set (800) (14:40)	
4 x 50 choice kick on 1:00	
4 x 50 swim on :50	
…descend 1 - 4  (:44 / :43 / :42 / :41)	
4 x 50 choice kick on 1:00	
4 x 50 swim on :50	
…descend 1 - 4  (:40 / :39 / :38 / :37)	
	
	
Set (800) (18:40)	
4 rounds	
4 x 25 choice on :40	
…fast with clean breakouts and finishes	
100 ez on 2:00	
	
	
Set (700) (11:40)	
7 x 100 pull with bouy only on 1:40	
…keep it aerobic 	
…keep tempo up and allow hands to slip