Workout

3100 yards	55:10
	
	
Warmup (500) (10:00)	
300 swim / 100 drill / 100 kick	
	
	
Set (900) (15:00)	
3 rounds of 4 x 75	
…rd #1 free / drill / free on 1:20	
…rd #2 free / kick / free on 1:15	
…rd #3 free / fly / free on 1:10	
	
	
Set (800) (16:40)	
4 rounds 	
100 on 1:40	
4 x 25	
…rd #1 no breath free on :40	
…rd #2 fly on :30	
…rd #3 free on :20	
…rd #4 underwater on :40	
	
	
Set (900) (13:30)	
Pull set with paddles / bouy / snorkel	
3 x 100 on 1:30	
…descend 1 - 3	
3 x 100 on 1:20	
…descend 1 - 3	
3 x 100 on 1:40	
…steady pace