Workout

3400 yards	57:20
	
Warmup (500) (10:00)	
300 swim / 100 drill / 100 kick	
	
	
Set (800) (14:40)	
2 rounds	
4 x 50 choice kick on 1:00 no fins	
4 x 50 choice swim on :50	
	
	
Set (1600) (24:00)	
Pull set with paddles / bouy / snorkel	
2 rounds	
3 x 200 on 2:45	
1 x 200 on 3:45 swim (no paddles)	
…pull directly under shoulder	
…work a glide phase	
	
	
Set (500) (8:40)	
2 rounds	
3 x 50 aerobic on 1:00	
…keep steady pace with perfect strokes	
1 x 100 fast choice on 1:20