Workout

3000 yards	56:30
	
Warmup (500) (10:00)	
300 swim / 100 drill / 100 kick	
	
	
	
Set (500) (10:50)	
10 x 50 on 1:05	
…25 dolphin kick / 25 swim	
	
	
	
Set (800) (16:00)	
2 rounds	
8 x 25 choice kick on :25	
200 social kick on 4:40	
	

	
Set (1200) (19:40)	
2 rounds	
100 free moderate pace on 1:40	
4 x 50 free on :40	
100 free moderate pace on 1:30	
4 x 50 choice kick on 1:00