Workout

3000 yards	55:00
	
Warmup (500) (10:00)	
300 swim / 100 drill / 100 kick	
	
Set (400) (8:00)	
2 rounds	
6 x 25 on :25 choice kick	
50 ez choice kick on 1:30	
	
Set (600) (9:00)	
4 x 50 swim on :50	
…descend 1 - 4	
4 x 50 swim on :45	
…descend 1 - 4	
4 x 50 swim on :40	
…descend 1 - 4	
	
Set (800) (18:00)	
4 rounds	
25 choice stroke on :40 race pace	
75 ez choice on 1:20	
50 choice stroke on 1:15 race pace	
50 ez choice on 1:15	
	
Set (700) (10:00)	
Pull set with paddles / bouy / snorkel	
2 x 100 on 1:30 
3 x 100 on 1:20 
2 x 100 on 1:30 
...keep steady pace throughout