Workout

4700 yards

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


Set (600)
2 rounds
2 x 50 choice kick on 1:05
2 x 50 choice scull on 1:30
2 x 50 choie drill on 1:20


Set (2400)
2 rounds
300 on 5:00     
…100 free / 100 IM / 100 free       
4 x 50 on :50   
200 on 3:30 
…50 free / 100 IM / 50 free
4 x 50 on :50  
100 IM on 1:45
4 x 50 on :50  
extra :45 between rounds


Set (1200)
Pull set with paddles / bouy / snorkel
2 x 200 on 3:20
2 x 200 on 3:00
2 x 200 on 3:10