4700 yds

Jacqueline's Workout

Warm-up:   300 swim, 300 kick, 300 pull

Workout:    3X600 broken as
                            1x200 free   :20 rest
                            1X100 kick   :15rest
                            1X200 free   :20 rest
                            1X100 kick   :15 rest
                            1:00 rest between 600's

                   4X150 :20 rest  (50 easy, 50 fast, 50 easy 0
                  
                   5X100 pull 1:45, 2:00

                   8 X 50 kick :15 rest   (odds fast, evens easy)

Warm-down: 300 easy