Workout

3200 meters	60:00
	
Warmup (500) (10:00)	
300 swim / 100 drill / 100 kick	
	
	
Set (600) (14:00)	
4 x 50 on 1:20  9 kicks / 3 strokes / 9 kicks	
4 x 50 on 1:10 flutter kick on back	
4 x 50 on 1:00 catch up stroke	
	
	
Set (600) (11:00)	
12 x 50 free	
…4 on 1:00 / 4 on :55 / 4 on :50	
	
	
	
Set (1500) (25:30)	
5 x 300	
…#1 swim on 4:30 	
... #2 ; #3 ; #4 pull with :20 seconds rest	
…#5 swim cool down