Workout

3300 yards	56:00
	
Warm Up (500) (10:00)	
300 choice, 100 kick, 100 drill	
	
	
Set (1200) (22:00)	
4 rounds	
3 x 50 swim on :50	
…descend 1 - 3	
3 x 50 kick on 1:00	
…hold :50 or better	
	
	
Set (600) (9:00)	
Pull set with paddles / bouy / etc	
3 x 200 on 3:00	
…hold 2:30 or do the right side	
	
	
Set (1000) (15:00)	
3 x 100 swim on 1:30	
…descend 1 - 3	
50 ez choice on 1:00	
3 x 100 swim on 1:20	
…descend 1 - 3	
50 ez choice on 1:00	
3 x 100 swim on 1:30	
…descend 1 - 3	
…hold times from 1:20 set