Workout

4400 yards	73:50

Warmup (500) (10:00)	
300 swim / 100 drill / 100 kick	
	
Set (900)	
4 x 75 on 1:30	
…25 right arm / 25 left arm / 25 full stroke	
4 x 75 on 1:20	
…25 kick / 25 swim / 25 kick	
4 x 75 on 1:10	
…25 fly / 25 back / 25 breast	
	
Set (1800)	
2 x 200 on 3:00	
…50 free / 100 IM / 50 free	
2 x 200 on 3:10	
…100 IM / 100 free	
2 x 200 on 3:00	
…100 free / 100 IM 	
2 x 200 IM on 3:20	
1 x 50 ez on 1:10 after each set of 200s	
	
Set (1200)	
Pull set with paddles / bouy / snorkel	
2 x 100 on 1:30	
2 x 150 on 2:15	
2 x 200 on 3:00	
1 x 300 on 4:30	
2 x 200 on 3:00	
2 x 150 on 2:15	
2 x 100 on 1:30	
…bonus: do this set on :40 base