Workout

4100 meters	76:40
	
Warmup (500) (10:00)	
300 swim / 100 drill / 100 kick	
	
	
Set (800)	
4 rounds	
4 x 50 on 1:00	
…#1 fly/free 	
…#2 back/free	
…#3 breast/free	
…#4 kick/free	
	
	
Set (1200)	
12 x 100 IM	
1-4 on 2:00	
5-8 on 1:50	
9-12 on 1:40	
	
	
Set (1600)	
8 rounds	
1 x 150 on 2:40	
1 x 50	
..odds 50 stroke on 1:00	
…evens 50 free on :50	
…optional: pull the even rounds