Workout

3900 meters	70:00
	
	
Warmup (500) (10:00)	
300 swim / 100 drill / 100 kick	
	
	
Set (800) (16:00)	
2 rounds	
100 choice kick on 2:00	
100 catchup finger drag on 1:45	
100 on 2:15	
... (50 prone scull / 50 human stroke)	
100 dolphin kick on 2:00	
	
	
Set (1700) (30:30)	
100 IM on 2:00	
200 free on 3:20	
2 x 100 IM on 1:55	
200 free on 3:20	
3 x 100 IM on 1:50	
200 free on 3:20	
2 x 100 IM on 1:55	
200 free on 3:20	
100 IM on 2:00	
	
	
Set (900) (13:30)	
Pull set with paddles / bouy / snorkel	
6 x 150 	
…2 on 2:10 / 2 on 2:15 / 2 on 2:20