Workout

4100 meters

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

Set
12 x 50 on 1:10
…odds 25 scull / 25 catchup free
…evens 25 kick / 25 catchup free

Set
400 social kick for 10:00

Set
2 rounds
2 x 100 on 1:45
…25 breast dolphin kick / 25 fly / 50 free
2 x 100 on 1:45
...50 back / 50 free
2 x 100 on 1:45
…all choice

Set
Pull set with choice of pull gear
4 rounds
3 x 100 on 1:30
,,,descend 1 - 3
ez 50 choice on 1:15

Cool down 200 plus…