Workout

3200 yards	51:30
	
Warmup (500) (10:00)	
300 swim / 100 drill / 100 kick	
	
	
Set (600)        	
2 x 75 on 1:40  	
…25 under  / 25 2x pulldown breast / 25 free	
2 x 75 on 1:30  	
…25 dolphin kick / 25 2 kick breast / 25 free  	
2 x 75 on 1:20  	
…25 breast kick / 25 fly drill / 25 free   	
2 x 75 on 1:10  	
…all free	
        	
        	
Set (1200)        	
3 rounds	
4 x 100 on 1:20	
4 x 100 on 1:30	
4 x 100 on 1:20	
…descend 1 - 4 on all rounds	
40 second break after 1st round	
	
	
Set (900)	
Pull set with paddles / bouy / snorkel	
6 x 150 on 2:15 (or alternate 2:15 / 2:00)