Workout

Warm Up (300) (6:00)	
300 choice 	
	
Set (500) (7:00)	
2 rounds	
100 on 1:50   50 choice kick / 50 choice swim	
100 on 1:40   25 choice kick / 75 choice swim	
50 on 1:00  all swim	
	
Set (1000) (14:10)	
Pull Set  	
200 on 
...3:00,2:50,2:40,2:50,3:00	
…3 cb keep it aerobic	

Set (1200) (17:00)	
300 swim on 4:00	
300 swim on 4:10	
300 swim on 4:20	
300 swim on 4:30	
…descend 1-4

Cool-down (100)
100 EZ