Workout

3000 meters	56:00
	
	
Warmup (500) (10:00)	
300 swim / 100 drill / 100 kick	
	
	
Set (900) (18:00)	
2 rounds	
3 x 150 on 3:00	
…50 kick / 100 swim	
…50 swim / 50 kick / 50 swim	
…100 swim / 50 kick	
	
	
Set (1000) (19:00)	
5 rounds	
4 x 50 on :45	
…extra  minute between rounds	
…hold all :35 or better	
	
	
Set (600) (9:00)	
Pull set with paddles / bouy / snorkel	
4 x 150 	
…odds on 2:10	
…evens on 2:20