Workout

2900 yards	54:00
	
Warmup (500)	
10 x 50 rest 15 seconds	
…all drill and pick at least one you hate	
	
	
Set (1200)	
6 x 50 choice kick on 1:05	
2 x 50 choice swim on 1:05	
4 x 50 choice kick on 1:00	
4 x 50 choice swim on 1:00	
2 x 50 choice kick on :55	
6 x 50 choice swim on :50	
	
	
Set (1200)	
Get your pull gear ready	
300 pull on 4:30	
…steady pace and make the interval	
3 x 100 free on 1:40	
…descend 1 - 3	
300 pull on 4:20	
…descend the 3 100s within the 300	
3 x 100 free on 1:30	
…descend 1 - 3