Workout

3850 yards	69:40
	
Warmup (500) (10:00)	
300 swim / 100 drill / 100 kick	
	
	
Set (600) (12:30)	
2 x 75 dolphin kick on 1:30	
50 fly drill on 1:10	
2 x 75 flutter kick on back on 1:30	
50 back drill on 1:10	
2 x 75 breast kick on 1:30	
50 2 kick breast stroke drill on 1:10	
	
	
Set (300) (6:00)	
6 x 50 on 1:00	
…2 x (fly / back : back / breast : breast / free)	
2 minute break then 100 IM for time	
	
	
Set (1150) (24:00)	
3 rounds	
3 x 100 IM on 1:40	
50 ez on 1:30	
2:30 break then 100 IM for time	
	
	
Set (1200) (17:40)	
Pull set with paddles / bouy / snorkel	
4 x 300 	
…odds on 4:20	
…evens on 4:30