Workout

3900 yards	70:20
	
Warm Up (500) (10:00)	
300 choice, 100 kick, 100 drill	
	
	
Set (500) (10:00)	
20 x 25 choice kick	
…odds on :20…evens on :40	
	
Set (800) (12:00)	
16 x 50 choice on :45	
…descend 1 - 2 etc	
	
Set (1200) (19:00)	
200 swim on 3:00	
…find an aerobic pace 2:40 or better	
4 x 50 on 1:00	
…25 fly / 25 ez choice	
200 swim on 3:00	
…continue to hold 2:40 and recover	
4 x 50 on 1:00	
…30 choice / 20 ez choice	
200 swim on 3:00	
…continue to hold 2:40 and recover	
4 x 50 on :40	
…descend 1 - 4	
	
Set (900) (13:30)	
Pull set with paddles / bouy / etc	
6 x 150 on 2:40	
…hold a consistent pace