Workout

4700 yards

Warmup (500) (10:00)
300 swim / 100 drill / 100 kick


Set
4 x 75 on 1:40
…25 scull / 25 kick / 25 drill
4 x 75 on 1:30
…25 fly drill / 25 back / 25 2 kick breast
4 x 75 free on 1:20 


Set
3 rounds
200 pace free on 3:00
4 x 50 on 1:00
…fly / back : back / breast : 
…breast / free : free / fly
100 IM on 1:40
…legal turns
4 x 50 free on :45


Set
2 x 50 on :45
2 x 100 on 1:30
2 x 150 on 2:15
2 x 150 on 2:00
2 x 100 on 1:20
2 x 50 on :40