Workout

5500 yards	90:40
	
Warmup (500) (10:00)	
300 swim / 100 drill / 100 kick	
	
Set (1200)	
4 x 75 choice kick on 1:40	
4 x 75 on 1:30	
…25 2 stroke fly / breast : 25 back 	
…25 2 stroke fly / breast   	
4 x 75 on 1:20	
…25 fly / 25 back / 25 breast	
4 x 75 free on 1:10	
4 x 75 free on 1:00	
	
Set (2000)	
2 rounds	
100 IM on 1:40	
2 x 100 free on 1:30	
100 IM on 1:40	
2 x 150 free on 2:15	
100 IM on 1:40	
2 x 200 free on 3:00	
	
Set (1800)	
Pull set with paddles / bouy / snorkel	
4 x 100 on 1:30	
4 x 150 on 2:15	
4 x 200 on 3:00	
	
Optional:	
 Free portions of last 2 sets on 1:20 base