Workout

2800 meters

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


Set
2 rounds
2 x 50 scull w / snorkel on 1:15
2 x 50 choice kick no fins on 1:10
2 x 50 choice drill on 1:05
2 x 50 choice swim on 1:00


Set 
Start from mid pool and no fins
3 rounds
4 x 50 choice swim (one turn) on 1:10
…vertical kick with arms crossed
100 ez on 2:00


Set
Pull with paddles / bouy / snorkel
4 x 150 on 2:30 
...or 2:40 or 2:50 or 3:00 or…

Cool down 200 plus…