Workout

3000 yards

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


Set (500) 
2 rounds (take a chance! No fins)
8 x 25 choice kick on :25 
50 ez swim on 1:40


Set (600) 
2 x 75 on 1:30 choice kick
2 x 75 on 1:20 choice / free / choice
2 x 75 on 1:10 free / choice / free
2 x 75 on 1:00 all free 


Set (200) 
8 x 25 on 1:00
…no breath free, fly or underwater


Set (1200) 
200 pull on 2:40
4 x 50 choice on :55
200 pull on 2:50
4 x 50 choice on :50
200 pull on 3:00
4 x 50 choice on :45