Workout

4300 yards	72:00
	
Warmup (500) (10:00)	
300 swim / 100 drill / 100 kick	
	
	
Set (600) (9:00)	
6 x 100 on 1:30	
…choice of equipment	
	
	
Set (800) (14:00)	
2 rounds	
2 x 50 kick on 1:00	
100 IM drill on 1:50	
2 x 50 kick on 1:00	
200 swim 3:10	
…50 free / 100 IM drill / 50 free	
	
	
Set (2400) (39:00)	
2 rounds	
4 x 50 on :50	
…odd stroke/free	
…even free	
300 on 4:40	
…100 free/100 IM/100 free	
…repeat 4 x 50	
200 on 3:10	
…100 IM / 100 free	
…repeat 4 x 50	
100 IM on 1:40