Workout

3100 yards	58:00
	
Warm Up (500) (10:00)	
300 choice, 100 kick, 100 drill	
	
	
Set (1100) (20:00)	
2 rounds	
100 smooth on 2:00 no gear	
8 x 25 choice swim no free on :25	
50 smooth on 1:20 	
8 x 25 kick on :25	
	
	
Set (900) (13:00)	
Pull set with paddles / bouy / etc	
3 x 100 on 1:30 steady pace	
3 x 100 on 1:20 descend 1 - 3	
3 x 100 on 1:30 	
…hold pace of 3rd 100 in previous round	
	
	
Set (600) (15:00)	
12 x 50 on 1:15	
…1 - 4 switching IM (fl/ba;ba/br;br/fr;fr/fl)	
…5 - 8 pick one stroke for 200 pace	
…9 - 12 all choice