Workout

3150 yards

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


Set
3 rounds
50 choice swim on 1:00
4 x 25 choice kick on :30


Set
4 rounds
25 fly on 1:00
50 (25 fly / 25 back) on 1:00
75 (25 fly / 25 back / 25 breast) on 1:00


Set
Pull set with paddles / bouy / snorkel
50 on :50
2 x 75 on 1:10
3 x 100 on 1:40
4 x 150 on 2:20
3 x 100 on 1:40
2 x 75 on 1:10
50 on :50

200+ cool down