Workout

2900 meters

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


Set     
2 rounds        
4 x 50 choice on 1:05
…odds 5 dolphin kicks off the wall      
…evens flags in fast    
100 choice on 2:00      
        
        
Set (600) (10:00)       
12 x 50 
…4 on :55 / 4 on :50 / 4 on :45 
…descend 1 - 4
        
        
Set     
Social kick for 8 minutes       
…no fins        
        
        
Set    
4 rounds        
100 fast choice on 2:00 
2 x 50 ez choice on 1:00        

Cool down 200 plus…