Workout

4700 meters	86:40
	
Warmup (500)	
10 x 50 rest at most 15 seconds	
…all drill and pick at least one you hate	
	
Set (900)	
2 rounds	
50 kick on 1:05	
100 swim on 1:35	
150 IM no free on 3:00	
100 swim on 1:35	
50 kick on 1:05	
	
Set (1000)	
5 rounds	
4 x 50	
…first round breast on 1:05	
…second round fly/drill on 1:00	
…third round back on :55	
…fourth round on :50	
…fifth round on :45	
	
Set (2300)	
2 rounds	
400 IM 25 drill/25 swim on 8:00	
300 free on 4:40	
200 IM on 3:40	
150 Free on 2:30	
100 IM all drill on 1:50