Workout

3900 yards	75:00
	
Warmup (500) (10:00)	
300 swim / 100 drill / 100 kick	
	
Set (500) (10:00)	
8 x 25 choice kick	
…odds on :35 / evens on :25	
8 x 25 drill	
…odds catchup free on :25 / evens NB free on :35	
4 x 25 choice on :20	
	
Set (500) (10:00)	
2 rounds	
8 x 25 choice kick on :25	
50 ez on 1:40	
	
Set (1000) (16:00)	
5 rounds	
2 x 100 choice swim	
…odds on 1:30 descend 1 - 2	
…evens on 1:45 descend 1 - 2	
	
Set (900) (15:00)	
Pull set with paddles / bouy / etc	
3 x 300 on 5:00	
…keep it aerobic	
…pull directly under your shoulder	
	
Set (500) (14:00)	
2 rounds	
8 x 25 choice swim on :40	
50 ez on 1:20