Workout

2700 yards	52:30

Warmup (500) (10:00)	
300 swim / 100 drill / 100 kick	
	
	
Set (600) (12:00)	
4 rounds	
3 x 50 on 1:00	
…25 prone scull / 25 free	
…25 choice kick / 25 free	
…25 underwater / 25 free	
	
	
Set (300) (8:00)	
Pull set with paddles only	
12 x 25 on :40 	
…attempt no breath and DPS	
	
	
Set (900) (14:30)	
3 x 100 choice swim on 1:40	
…descend 1 - 3	
3 x 100 choice swim on 1:30	
…descend 1 - 3	
3 x 100 choice swim on 1:40	
…descend 1 - 3	
	
	
Set (400) (8:00)	
8 x 50 choice on 1:00	
…odds mellow / evens 80%