Workout

4200 meters

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

Set
2 x 50 choice scull on 1:30
2 x 50 choice swim on 1:00
2 x 50 choice kick on 1:20
2 x 50 choice drill on 1:10
2 x 50 choice swim on :50

Set
3 rounds
2 x 50 on 1:05 25 back / 25 free
2 x 50 on 1:10  2 - 3 - 4 stroke fly / breast
…optional 25 fly / 25 breast
…optional 50s of each stroke 

Set
300 on 5:30
…100 free / 100 IM / 100 free
300 on 6:00
…50 free / 200 IM / 50 free
100 ez on 2:00

Set (pulling with paddles only)
4 x 50 on :50
4 x 100 on 1:40
EZ 50 on 1:30
4 x 100 on 1:30
4 x 50 on 1:00
200+ cool down