Workout

3000 meters	59:15
	
Warmup (500)	
10 x 50 rest at most 15 seconds	
…all drill and pick at least one you hate	
	
Set (18:40)	
2 rounds	
4 x 50 choice kick on 1:00	
…encourage no fins	
4 x 50 drill on 1:20	
…1 arm fly : reset back drill	
…2 kick breast : 1 arm free drill	
	
Set (900)	
4 x 50 swim on 1:00	
…25 fast stroke…25 ez free	
…IM order	
100 free on 1:45	
4 x 50 free on :45	
…descend 1 - 4	
100 free on 1:45	
4 x 50 swim on 1:00	
…25 fast stroke…25 ez free	
…IM order	
100 free on 1:45	
	
Set (800)	
Pull set with bouy / paddles / snorkel / etc	
4 x 200	
…odds on 3:10	
…evens on 3:20