Workout

2900 meters	56:30:
	
	
Warmup (500) (10:00)	
300 swim / 100 drill / 100 kick	
	
	
Set (600) (13:00)	
3 rounds	
2 x 50 choice swim on 1:00	
2 x 50 choice kick on 1:10	
	
	
Set (600) (12:00)	
4 x 150 on 3:00	
…50 drill / 50 kick / 50 swim all choice	
	
	
Set (1200) (21:30)	
3 x 100 1:30 => 1:40 => 1:30	
2 x 50 dolphin kick on 1:05	
	
3 x 100 1:40 => 1:30 => 1:40	
2 x 50 dolphin kick on 1:00	
	
3 x 100 1:30 => 1:40 => 1:30	
2 x 50 dolphin kick on 1:05