Workout

3000 yards	56:50
	
Warmup (500) (10:00)	
300 swim / 100 drill / 100 kick	
	
	
Set (400) (12:00)	
2 x 50 flutter kick prone hands behind back	
2 x 50 flutter kick 1 arm off arm behind back	
…breath on arm stroke side	
2 x 50 flutter kick 1 arm off arm behind back	
…breath on opposite arm stroke side	
2 x 50 full stroke free on :50	
	
	
Set (2100) (34:50)	
6 x 50 swithching IM on 1:00	
…fly / back : back / breast : breast / free	
300 swim on 4:30	
4 x 100 IM on 1:40	
300 swim on 4:30	
2 x 150 on 2:40	
…fly / back : back / breast : breast / free	
300 swim on 4:30	
200 IM