Workout

2900 yards	56:00
	
Warmup (500) (10:00)	
300 swim / 100 drill / 100 kick	
	
	
Set (600) (10:40)	
2 rounds	
8 x 25 on :25 choice kick 	
50 swim on 1:40	
	
	
Set (600) (10:00)	
Pulling with paddles only	
12 x 50 on :50	
…descend 1 - 3 / 4 - 6 / 7 - 9 / 10 - 12	
	
	
Set (500) (10:00)	
20 x 25 on :30	
…odds fast choice stroke	
…evens ez recovery	
…odd ones COULD BE no breath fly / free	
	
	
Set (800) (16:00)	
4 rounds	
75 on 1:30 ez and aerobic	
25 free fast on :30	
75 IM (fly / back / breast) on 1:30 	
25 free fast on :30