Workout

4750 yards

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

Set
2 rounds
8 x 50 choice kick on 1:00
2 x 75 on 1:30
…25 scull / 25 drill / 25 full stroke all choice


Set
12 x 50 choice on :50
…descend 1 - 3 / 4 - 6 / 7 - 9 / 10 - 12

Set
150 free on 2:15
4 x 75 on 1:30 fly / back / breast
150 IM
…50 fly / back /breast or 2 x 75 fl / ba / br
4 x 75 free on 1:10
150 free on 2:10
4 x 75 on 1:20 fly / back / breast

Set
Pull set with paddles / bouy / snorkel
3 x 100 on 1:20 …descend 1 - 3
3 x 100 on 1:40 …descend 1 - 3
3 x 100 on 1:20 …descend 1 - 3
3 x 100 on 1:30 …descend 1 - 3