Workout

3100 yards	52:20
	
Warm Up (500) (10:00)	
300 choice, 100 kick, 100 drill	
	
	
Set (400) (8:00)	
400 social kick on 8:00	
…go as far as you can over 400	
…take and enjoy	
	
	
Set (1200) (19:20)	
4 x 50 free on :50  descend 1 - 4	
50 ez on 1:00	
4 x 50 free on :45  descend 1 - 4	
50 ez on 1:00	
4 x 50 free on :40  descend 1 - 4	
50 ez on 1:00	
4 x 50 free on :45  descend 1 - 4	
50 ez on 1:00	
4 x 50 free on :50  descend 1 - 4	
	
	
Set (900) (13:00)	
Pull set with paddles / bouy / etc	
3 x 100 on 1:30   descend 1 - 3	
ez 50 on 1:00	
3 x 100 on 1:20   descend 1 - 3	
…descend 1 - 3	
3 x 100 on 1:30   descend 1 - 3	
ez 50 on 1:00