Workout

3200 yards	59:40
	
Warmup (500) (10:00)	
300 swim / 100 drill / 100 kick	
	
	
Set (1200) (20:00)      	
2 rounds        	
2 x 100 on 2:00 	
….25 choice kick / 25 choice scull      	
2 x 100 on 1:40 	
…reverse IM / 2nd round regular order   	
2 x 100 on 1:20 	
        	
        	
Set (900) (16:20)       	
2 rounds        	
2 x 200 pull on 3:00        	
100 kick on 2:10        	
…pull gently, aerobically and correctly 	
…kick with hips and heels up    	
        	
        	
Set (900) (14:00)       	
2 rounds        	
2 x 100 on 1:20 	
…hold 1:10 to 1:15      	
100 fast on 2:00        	
…hold pace for 2nd 100 of a 200