Workout

2300 meters	57:00:00
	
Warmup (500) (10:00)	
300 swim / 100 drill / 100 kick	
	
	
Set (1000) (23:00)	
20 x 50 on 1:10	
…dolphin kick off wall to 15 meters	
…sprint to 25 meters ez rest of the way	
…yes use fins please	
	
	
Set (500) (11:40)	
10 x 50 choice kick on 1:10	
	
	
Set (300) (12:00)	
6 x 50 from a dive	
…you know what you need