Workout

4400 yards	73:10
	
Warmup (500) (10:00)	
300 swim / 100 drill / 100 kick	
	
	
Set (500) (11:40)	
10 x 50	
…odds choice kick on 1:10	
…evens choice drill on 1:00	
	
	
Set (2100) (35:00)	
4 x 50 on :50	
3 x 100 on 1:40	
2 x 200 pull with paddles / bouy / snorkel	
1 x 300 pull on 5:00	
2 x 200 on 3:20	
3 x 100 swim on 1:40	
4 x 50 on :50	
	
	
Set (1300) (20:00)	
100 free on 1:30	
100 IM on 1:40	
2 x 100 free on 1:30	
100 IM on 1:40	
3 x 100 free on 1:30	
100 IM on 1:40	
4 x 100 free on 1:30