Workout

3000 yards

Warmup (500) (10:00)
300 swim / 100 drill / 100 kick


Set       
3 rounds        
100 easy swim (no fins) on 2:00 
4 x 50 choice kick on :55       
        
        
Set     
4 rounds        
4 x 50 free on :45      
…hold under :35 
50 easy on 1:00 
…paddles and fins on even rounds
        
        
Set      
4 x 25 fly on :40       
50 easy on 1:00 
4 x 25 free on :40    
50 easy on 1:00 
4 x 25 choice on :30    
50 easy on 1:00 
4 x 25 choice on :20    
50 easy on 1:00