Workout

3550 meters	60:10
	
Warmup (500) (10:00)	
300 swim / 100 drill / 100 kick	
	
Set (500) (10:00)       	
4 x 25 on :40   	
…odds scull / evens human stroke        	
4 x 25 evens on :40 / odds on :20       	
…odds choice kick / evens dolphin kick  	
8 x 25 evens on :40 / odds on :20       	
…odds choice swim / evens free          	
4 x 25 on :20   	
        	
Set (250) (5:00)       	
10 x 25 on :30	
…odds fly / evens free	
        	
Set (900) (13:00)       	
3 x 300 pull    	
…gently, correctly, aerobic     	
…#1 on 4:10 / #2 on 4:20 / 4:30     	
        	
Set (1400) (22:40)      	
100 free on 1:20        	
100 IM on 1:50  	
100 free on 1:30        	
2 x 100 IM on 1:40      	
100 free on 1:40        	
3 x 100 IM on 1:40      	
100 free on 1:30        	
4 x 100 IM odds on 1:40 / evens on 1:30