Workout

4200 meters	86:40
	
Warmup (500) (10:00)	
300 swim / 100 drill / 100 kick	
	
Set 	
12 x 50 kick on 1:20  	
…odds 8 flutter kicks in 4 quarters	
…evens 25 dolphin / 25 breast kick	
	
Set	
12 x 50 drill on 1:10	
…odds choice drill	
…evens 25 right arm / 25 left arm	
	
Set	
12 x 50 on 1:00	
…odds free / evens choice	
	
Set	
100 free on 1:40	
100 IM on 2:00	
100 free on 1:40	
2 x 100 IM on 2:00	
100 free on 1:40	
3 x 100 IM on 2:00	
100 free on 1:40	
4 x 100 IM on 2:00	
	
Set	
500 pull 	
…keep even stroke rate into turns