Workout

3000 yards	55:00
	
Warmup (500) (10:00)	
300 swim / 100 drill / 100 kick	
	
	
Set (750) (17:20)	
8 x 50 kick on 1:00	
…odds dolphin kick / evens breast kick	
6 x 50 drill on 1:00	
…odds back /  breast : evens choice	
4 x 50 on :50	
…odds fly / free : evens choice	
	
	
Set (1000) (18:40)	
4 rounds	
25 fly on 1:10	
50 breast / 50 free on 1:10	
75 back / 50 breast / 50 free on 1:10	
100 IM on 1:10	
	
	
Set (600) (9:00)	
Pull set with snorkel / paddles / bouy / band	
4 x 150 	
…odds on 2:10 / evens on 2:20