Workout

3100 yards	55:50
	
Warmup (500) (10:00)	
300 swim / 100 drill / 100 kick	
	
	
Set (600) (11:00)	
12 x 50 	
…4 on 1:00 / 4 on :55 / 4 on :50	
…steady pace	
	
	
Set (1700) (28:50)	
300 on 5:00	
2 x 50 on 1:00	
200 on 3:20	
4 x 50 on :55	
100 on 1:40	
6 x 50 on :50	
200 on 3:10	
4 x 50 on :55	
300 on 4:40	
2 x 50 on 1:00	
	
	
Set (300) (6:00)	
300 on 6:00	
…pull bouys and paddles optional	
…swim gently as a cool down