10-18-22 Aerobic Swim with Speed and Scull

Warm-Up 600/12:00
300 loosen -as 75 Free 50 Back 25 Choice 
200 Pull
100Kick
Speed 1200/27:00
3x
4x50@1:00-1:30
1- 25 Fast -25 Easy
2-25 easy -25 Fast
3-Easy
4-Fast
2x100 Kick Desc. 1-2 @ 2:15-3:00
Main Set1600/30:00
2x
6x100 Desc. 1-3 4-6 @1:30-2:00
1x200 Pull D.P.S @3:00-4:00
Scull 500/13:00
10x50 @1:15-1:30
-Odds Scull
-Evens -25 U/W max -25 Smooth Free
Cool Down 100/2:00
100 Easy

4000 Yards 84 Minutes