Workout

5400 yards	100:20
	
Warmup (500) (10:00)	
300 swim / 100 drill / 100 kick	
	
	
Set (800) (14:40)	
8 x 100 on 1:50	
...drill/free/kick/free x 25	
	
	
Set (2100) (40:00)	
3 rounds 	
2 x 200 IM on 3:30 	
...good turns/finishes 	
4 x 50 free on 1:00 	
...descend 1-4	
2 x 50 kick on 1:10	
...build to fast 2nd 25 	
	
	
Set (2000) (29:10)	
400 on 6:30	
2 x 300 on 5:30	
3 x 200 on 3:30	
4 x 100 IM on 2:00	
	
	
Cool down with whatever,,,