Workout

3000 meters	52:40
	
	
Warmup (500) (10:00)	
300 swim / 100 drill / 100 kick	
	
	
Set (600) (10:00)	
12 x 50 on :50	
…descend 1 - 3 / 4 - 6 / 7 - 9 / 10 - 12	
	
	
Set (1400) (23:50)	
100 kick on 2:20	
3 x 200 pull with paddles / bouy / snorkel	
…#1 on 3:20 / #2 on 3:10 / #3 on 3:00	
100 kick on 2:30	
3 x 200 pull with paddles / bouy / snorkel	
…#1 on 3:00 / #2 on 3:10 / #3 on 3:20	
	
	
Set (500) (8:50)	
2 x 50 on 1:00	
…9 - 3 - 9 drill	
2 x 50 on :55	
…25 catchup / 25 full stroke	
2 x 50 on :50	
…7 fly strokes then free rest of the way	
2 x 50 on :45	
…descend 1 - 2	
2 x 50 on 1:00	
…ez and begin cool down