Workout

3200 meters	59:20
	
Warmup (500) (10:00)	
300 swim / 100 drill / 100 kick	
	
	
Set (300) (6:00)        	
…choice social kick time! Sorry no fins	
…stop kicking after 6 minutes   	
        	
        	
Set (600) (10:00)	
Pull set with paddles / bouy / etc	
6 x 100     	
#1 on 1:50 / #2 on 1:40 / #3 on 1:30    	
#4 on 1:30 / #5 on 1:40 / #6 on 1:50    	
…descend 1 - 3 and 4 - 6        	
        	
        	
Set (1600) (28:00)      	
3 x 200 	
#1 on 2:50 / #2 on 3:00 / #3 on #3:20   	
2 x 50 on 1:00 recovery 	
2 x 200 	
#1 on 2:50 / #2 on 3:00 	
2 x 50 on 1:00 recovery 	
200 for time using this race strategy   	
…50 pace / 75 build / 75 fast   	
2 x 50 on 1:00 recovery 	
        	
        	
Set (200) (5:20)        	
4 x 50 on 1:20 together swim