Workout

3000 yards

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

Set (600)       
12 x 50 on :50  
…descend 1 -3 / 4 - 6 / 7 - 9 / 10 - 12 
        
Set (400)      
400 choice social kick or 9:00  
…whichever comes first  
        
Set (600)   
50 choice kick on 1:00 
4 x 25 on :30   
…2 breath free  
50 choice on 1:00       
4 x 25 on :30   
…4 breath fly   
50 choice on 1:00       
4 x 25 on :30   
…no breath free 
50 choice on 1:00       
4 x 25 on :30   
…choice 

Set (900)    
6 x 150 pull (paddles / bouy / snorkel)
…odds on 2:10 / evens on 2:20   


Cool down ez 200 choice