Workout

3250 meters	55:00
	
Warmup (500) (10:00)	
300 swim / 100 drill / 100 kick	
	
	
Set (300) (6:30)	
2 x 50 dolphin kick on 1:10	
2 x 50 choice kick on 1:05	
2 x 50 flutter kick on 1:00	
	
	
Set (2450) (38:30)	
4 x 50 swim on :50	descend 1 - 4
…ez 50 on 1:00	
3 x 100 swim on 1:40	descend 1 - 3
…ez 50 on 1:00	
2 x 200 pull on 3:20	descend 1 - 2
…ez 50 on 1:00	
300 pull on 5:00	negative split
…ez 50 on 1:00	
2 x 200 pull on 3:10	descend 1 - 2
…ez 50 on 1:00	
3 x 100 swim on 1:30	descend 1 - 3
…ez 50 on 1:00	
4 x 50 swim on :45	descend 1 - 4
…ez 50 on 1:00