Workout

3300 yards	55:30
	
Warmup (500) (10:00)	
300 swim / 100 drill / 100 kick	
	
	
Set (300) (4:30)	
6 x 50 on :45	
…hold :35 to :40	
	
Set (300) (7:00)	
300 social breast kick	
…fewer than 15 kicks / length	
…keeps hips up	
	
Set (800) (13:20)	
4 x 200 	
…odds free pull on 3:00	
…evens IM on 3:40	
	
Set (1400) (20:40)	
100 free on 1:30	
100 IM on 1:40	
2 x 100 free on 1:20	
100 IM on 1:40	
3 x 100 free on 1:30	
100 IM on 1:40	
4 x 100 free on 1:20	
100 IM on 1:40