Workout

2800 meters	58:40
	
Warmup (500) (10:00)	
300 swim / 100 drill / 100 kick	
	
	
Set (800) (15:00)	
2 rounds	
100 on 2:00	
6 x 50 choice kick on :55	
…avoid fins please	
	
	
Set (1200) (26:40)	
2 rounds	
8 x 50 on 1:10	
…fast swim 1st 25 then 25 drill  	
…25 drill then 25 fast stroke	
…2 50s each stroke	
200 IM all drill on 4:00	
	
	
Set (300) (???)	
300 pull with bouy only	
…gently and correctly	
…this is a cool down