Workout

3350 yards	55:30
	
Warmup (500) (10:00)	
300 swim / 100 drill / 100 kick	
	
	
Set (600) (12:00)	
4 x 50 choice kick on 1:05	
…focus on keeping body level all kicks	
4 x 50 9 - 3 - 9 drill on 1:00	
…9 kicks / 3 strokes / 9 kicks	
4 x 50 catchup stroke on :55	
…count strokes work on DPS	
	
	
Set (1200) (16:30)	
Pull set with paddles / bouy / snorkel / etc	
100 on 1:20	
200 on 2:50	
300 on 4:00	
300 on 4:10	
200 on 2:40	
100 on 1:30	
	
	
Set (1050) (17:00)	
3 x 100 on 1:20	
50 9 - 3 - 9 drill on 1:10	
3 x 100 on 1:30	
50 9 - 3 - 9 drill on 1:10	
3 x 100 on 1:20	
50 9 - 3 - 9 drill on 1:10