Workout

2400 meters	55:20:00
	
Warmup (500) (10:00)	
300 swim / 100 drill / 100 kick	
	
	
Set (500) (	
10 x 50 kick on 1:20	
…use fins this time for a change	
…dolphin kick underwater to the 15 mtr	
	
	
Set (800) (16:00)	
8 rounds	
50 fast choice (race pace) on 1:00	
50 ez choice recovery swim on 1:30	
	
	
Set (600) (12:00)	
Pull set with pull bouy only	
3 x 200 on 4:00	
…gently and aerobic