Workout

Workout A
3000m
Warm-Up: (500)
300swim
100paddle pull
100kick
Drill: (300)
300 drill
odd lngth thumb slide w/high elbow
even lngth finish drill

Main Set 1: (900)
2 Rounds:
3x150 on 3:00 done as:
     50K/100sw
     50sw/50k/50sw
     100sw/50k
OK to use fins. Dolfin kick off all walls & no breath until past flags
Main Set 2: (800)
4 Rounds
4x50 on :45
Xtra 1:00 between rnds
Hold swims :35 or better
Cool Down: (500)
500Pull w/paddles+buoy+snorkel