Workout

3000 meters

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


Set
2 rounds
100 choice swim on 1:50
100 choice drill 2:00
50 choice kick on 1:20


Set 
4 rounds
150 IM on 3:00
…fly / back / breast 
150 free on 2:30
…hold steady pace
50 easy on 1:30


Set
Pull set with paddles / bouy / snorkel
6 x 100
…odds on 1:30
…evens on 1:40