Workout

3200 yards	57:00
	
Warmup (500) (10:00)	
300 swim / 100 drill / 100 kick	
	
	
Set (800) (12:00)	
2 rounds	
200 on 4:20	
…50 choice kick / 50 drill choice	
…50 catchup / 50 choice kick	
200 on 2:40	
	
	
Set (800) (18:40)	
6 rounds	
2 x 50 on 1:20	
…first one take it easy work on stroke	
…seconds choice kick	
1 x 50 on :40	
…race pace choice	
	
	
Set (1000) (15:00)	
Pull set with paddles / bouy / snorkel / etc	
2 x 150 on 2:20	
2 x 200 on 2:50	
2 x 150 on 2:20	
…keep same pace on both distances	
…i.e. a 2:00 150 is a 2:40 200