Workout

2900 meters	57:00
	
Warmup (500)	
10 x 50 rest at most 15 seconds	
…all drill and pick at least one you hate	
	
	
Set (600)	
6 x 100 on 2:00	
…25 choice kick / 50 swim / 25 choice kick	
	
	
Set (600)	
4 x 150 odds on 2:40 / evens on 2:20	
…50 free / 50 2 stroke fly/breast / 50 free	
…50 free / 50 back / 50 free	
	
	
Set (600)	
4 rounds	
3 x 50 on 1:00	
…#1 fast 12 / ez 38	
…#2 ez 12 / fast 25 / ez 13	
…#3 ez 38 / fast 12	
…evens stroke on 1:00	
	
	
Set (600)	
Pull set with paddle / fin	
6 x 100 on 1:50	
…1 - 3 paddle right / fin left / breath left	
…4 - 6 paddle left / fin right / breath right