Workout

3000 meters	56:10
	
Warmup (500) (10:00)	
300 swim / 100 drill / 100 kick	
	
	
Set (700) (15:10)	
300 kick on 6:30	
…100 flutter / 100 breast / 100 dolphin	
8 x 50 choice kick on 1:05	
	
	
Set (600) (11:00)	
12 x 50 on :55	
…descend 1 - 3 / 4 - 6 / 7 - 9 / 10 - 12	
	
	
Set (1200) (20:00)	
Pull set with paddles / bouy / snorkel	
12 x 100	
…1 - 4 on 1:40	
…5 - 8 on 1:35	
…9 - 12 on 1:30