Workout

3150 yards	55:30
	

Warmup (500) (10:00)	
300 swim / 100 drill / 100 kick	
	
	
Set	
2 x 50 on 1:05	
…25 dolphin kick / 25 breast kick	
2 x 50 1:00	
…2 stroke fly / 2 stroke breast w/dolphin kick	
2 x 50 back on :55	
2 x 50 free on :50	
	
	
Set	
3 rounds	
2 x 250 IM on 4:00	
...25 fly / 50 back / 75 breast / 100 IM	
1 x 50 ez choice on 1:30	
	
	
Set 	
Pull set with paddles / bouy / snorkel	
6 x 100 on 1:30	
…descend 1 - 3 / 4 - 6	
	
Cool down ez 200 choice