Workout

2900 meters

Warmup (500) (10:00)
300 swim / 100 drill / 100 kick


Set (400)
8 x 50 on 1:20
…odds 8 kick thru 4 quadrants
…evens 1 arm breath on off side


Set (600)
12 x 50 on 1:05
…odds 25 back / 25 free
…evens 2 stroke fly / 2 stroke breast


Set (1400)
2 rounds
3 x 100 on 1:40
…descend 1 - 3
1 x 50 on 1:00 recovery
3 x 100 IM on 2:00
…descend 1 - 3
1 x 50 on 1:00 recovery