Workout

5400 yards	94:20
	
Warmup (500) (10:00)	
300 swim / 100 drill / 100 kick	
	
Set (800) (17:20)	
4 rounds	
4 x 50 kick on 1:05 no fins	
…#1 dolphin / flutter : #2 flutter / breast 	
…#3 breast / dolphin / #4 flutter	
…no board / breast 2 kick breast drill	
…dolphin / flutter on back arms at side	
	
Set (1200) (20:00)	
12 x 100 switching IM	
1 - 4 on 1:50	
5 - 8 on 1:40	
9 - 12 on 1:30	
	
Set (1200) (20:00)	
4 rounds	
2 x 100 on 1:30	
1 x 100 IM on 2:00 break 1:30	
	
Set (1200) (17:00)	
2 rounds pull set with paddles / bouy / etc	
200 on 2:40 / 200 on 2:50 / 200 on 2:40	
	
Cool down (500) (10:00)	
10 x 50 on 1:00 choice swim	
…ascend by 2 seconds each 50