Workout

2800 yards	53:40
Warm Up (500) (10:00)	
300 choice, 100 kick, 100 drill	
	
Set (600) (11:20)	
8 rounds	
25 choice kick on :25	
25 fly on :30	
25 free on :30	
	
Set (500) (9:20)	
2 rounds	
25 underwater on :40	
…go as far as you can however you can	
50 choice on :40	
…make the interval	
50 ez choice on 1:00	
25 head up free on :40	
…keep your head still watch entry and catch	
50 choice on :40	
…make the interval	
50 ez choice on 1:00	
	
Set (300) (5:00)	
Pull set with paddles / bouy / etc	
300 pull or stop after 5 minutes	
	
Set (900) (18:00)	
6 rounds	
50 ez choice on 1:00	
100 fast choice on 2:00