Workout

2600 meters	56:00
	
Warmup (500) (10:00)	
300 swim / 100 drill / 100 kick	
	
	
	
Set (600) (15:00)	
4 x 50 on 1:20	
...25 prone scull / 25 human stroke	
4 x 50 on 1:15	
...25 choice kick / 25 choice swim	
4 x 50 on 1:10	
...All choice	
	
	
	
Set (300) (7:00)	
Pull set with paddles / bouy / etc	
300 or 7:00 pull	
	
	
	
Set (1200) (24:00)	
200 swim on 3:20 / keep smooth / aerobic	
4 x 50 on 1:10  descend to :35	
200 swim on 3:20 / keep smooth / aerobic	
4 x 50 on 1:10 IM order	
200 swim on 3:20 / keep smooth / aerobic	
4 x 50 on 1:10 choice