Workout

3000 meters	59:40
	
Warmup (500)	
10 x 50 rest at most 15 seconds	
…all drill and pick at least one you hate	
	
Set (900) 	
6 x 50 choice kick on 1:00	
…25 fast kick / 25 ez kick	
6 x 50 choice on 1:00	
…25 kick / 25 drill same as kick	
6 x 50 choice swim on 1:00	
…25 fast / 25 ez	
	
Set (800)	
4 rounds	
4 x 50 choice swim 1:10	
…#1 15 fast / 35 ez 	
... #2 15 ez / 20 fast / 15 ez	
…#3 35 ez / 15 fast 	
... #4 all fast for time	
	
Set (800)	
Pull set with paddles only	
4 x 50 on :50	
…descend 1 - 4 not crazy fast	
4 x 50 on :45	
…descend 1 - 4	
4 x 50 on :55	
…descend 1 - 4	
4 x 50 on :45 	
…descend 1 - 4 now crazy fast