Workout

3000 yards	56:30
	
Warmup (500) (10:00)	
300 swim / 100 drill / 100 kick	
	
	
Set (500) (10:00)	
2 rounds	
8 x 25 choice kick on :25 	
50 ez swim on 1:40	
	
	
Set (600) (10:00)	
2 x 75 on 1:30 choice kick	
2 x 75 on 1:20 choice / free / choice	
2 x 75 on 1:10 free / choice / free	
2 x 75 on 1:00 all free 	
	
	
Set (200) (8:00)	
8 x 25 on 1:00	
…no breath free, fly or underwater	
	
	
Set (1200) (18:30)	
200 pull on 3:00	
4 x 50 choice on :55	
200 pull on 2:50	
4 x 50 choice on :50	
200 pull on 2:40	
4 x 50 choice on :45