Workout

2800 meters	54:40
	
Warmup (500) (10:00)	
300 swim / 100 drill / 100 kick	
	
	
Set (600) (14:00)	
4 x 50 prone scull w/strong kick on 1:20	
4 x 50 human stroke w/strong kick on 1:10	
4 x 50 catchup free w/strong kick on 1:00	
	
	
Set (500) (9:40)	
2 rounds	
4 x 50 choice kick on :55	
50 ez kick on 1:10	
	
	
Set (1200) (21:00)	
3 x 100	
…alt 1:50 / 1:40 / 1:50	
3 x 100	
…alt 1:40 / 1:50 / 1:40	
3 x 100	
…alt 1:40 / 1:40 / 1:50	
3 x 100	
…alt 1:40 / 1:30 / 1:40	
…descend 1 - 3 on all rounds	
…no break between rounds