Workout

4400 meters

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

Set
12 x 50 on 1:05
...25 prone scull no kick / 25 choice swim

Set
2 x 50 on 1:00
2 x 100 on 1:45
2 x 150 on 2:30
2 x 100 on 1:45
2 x 50 on 1:00

Set
3 x 100 on 1:50
…25 stroke / 50 free / 25 stroke
100 ez on 2:00
3 x 200 on 3:30
…50 stroke / 100 free / 50 stroke
3 x 100 on 1:50
…25 stroke / 50 free / 25 stroke

Set
Pull set with paddles / bouy / snorkel
3 x 100 on 1:40
3 x 200 on 3:20
3 x 100 on 1:40
…descend all 1 - 3

Cool down 200 plus…