Workout

4400 meters	88:20
	
Warmup (500) (10:00)	
300 swim / 100 drill / 100 kick	
	
Set (800) (22:00)	
2 rounds no interval fins ok	
50 flutter kick	
...prone no board arms at side	
50 flutter kick	
…supine no board arms at side	
50 dolphin kick	
…right side no board right arm low	
50 dolphin kick	
…left side no board left arm low	
200 choice social kick	
	
Set (400) (9:20)	
8 x 50 on 1:10	
…25 fast choice stroke / 25 free	
…5 dolphin kicks off wall except breast	
	
Set (1300) (23:00)	
2 rounds pull set with choice of gear	
3 x 200 on 3:20	
50 ez on 1:30	
	
Set (1400) (24:00)	
4 rounds	
3 x 100 on 1:40 descend 1 - 3	
1 x 50 on 1:00 ez