Workout

2900 meters	60:20:00
	
Warmup (500)	
10 x 50 rest 2 red marks	
…all drill and pick at least one you hate	
	
	
Set (600) 	
2 rounds	
4 x 50 choice kick on 1:00	
4 x 50 on 1:30	
…1st 25 right arm down / left arm stroke	
…2nd 25 left arm down / right arm stroke	
	
	
Set (1200)	
2 rounds	
2 x 50 kick on 1:05	
2 x 100 swim on 1:40	
2 x 150 pull on 2:30	
2 x 100 swim on 1:40	
2 x 50 kick on 1:05	
	
	
Set (250)	
8 x 25 choice on 1:10	
…go fast and get your time