Workout

3000 yds	57:50

Warm Up 300 choice, 100 kick, 100 drill	
	
	
Set (500) (13:20)	
5 rounds	
2 x 25 choice swim on :40	
…1st fast / 2nd ez	
2 x 25 choice kick on :40	
…no fins	
	
	
Set (800) (12:50)	
200 pull on 3:00	
8 x 25 choice kick on :25	
200 swim on 3:40	
200 pull on 3:00	
…keep the pulls steady	
…the swim is recovery	
	
	
Set (1200) (21:30)	
3 rounds	
3 x 100 choice on 1:30	
…keep ez and aerobic	
4 x 25 choice swim on :40	
…all fast