Workout

3400 yards	59:50
	
Warm Up (500) (10:00)	
300 choice, 100 kick, 100 drill	
	
	
	
Set (500) (10:20)	
4 x 50 on 1:10  25 ch kick / 25 ch swim	
4 x 50 on 1:00 choice swim	
2 x 50 on :50 all free	
	
	
	
Set (900) (16:40)	
2 rounds	
200 pull with paddles / bouy / snorkel	
150 swim no gear	
100 kick	
…keep it aerobic	
…rest long enough to change gear	
	
	
	
Set (1500) (25:00)	
4 rounds	
2 x 100 on 1:30	
…steady even pace / aerobic if possible	
2 x 50 on 1:00 choice	
…stroke 1st 25 get rhythm / 2nd 25 fast