Workout

2700 yards	50:50
	
Warm Up (500) (10:00)	
300 choice, 100 kick, 100 drill	
	
	
Set (600) (14:00)	
3 rounds	
25 prone head up scull on :40	
25 underwater on :40	
25 head up free on :40	
25 1 arm fly on :40	
4 x 25 choice kick on :30 no fins	
	
	
Set (300) (5:00)	
Pull set with paddles / bouy / etc	
…5 minute pull or stop at 300	
…smooth aerobic work on stroke	
	
	
Set (300) (4:30)	
6 x 50 choice swim on :45	
..descend 1 - 3	
	
	
Set (1000) (17:20)	
4 rounds	
25 free on :50	
50 breast / free on 1:00	
75 back / breast / free on 1:10	
100 IM on 1:20