Workout

4800 meters	
	
Warmup (500) (10:00)  300 swim / 100 drill / 100 kick	
	
Set 	
4 rounds	
4 x 50	
…#1 kick on 1:10	
…#2 scull on 1:10	
…#3 catchup drill on 1:00	
…#4 swim on :50	
	
Set	
2 rounds	
100 free on 1:40	
100 (25 fly drill / 50 full stroke w / good turn / 25 fly drill) on 2:00	
2 x 100 free on 1:40	
100 back on 2:00	
3 x 100 free o 1:40	
100 breast on 2:00	
4 x 100 free on 1:40	
…1 minute break between rounds	
	
Set	
Pull set with paddles / bouy / snorkel	
3 x 300 on 5:00	
…steady aerobic pace	
	
Cool down 200 plus…