Workout

3000 meters

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


Set
10 x 50 on 1:10
…odds 25 scull / 25 2 stroke fly / breast 
…evens 25 choice swim / 25 choice kick


Set
4 rounds
2 x 50 choice on :50 hold steady pace
100 switching IM on 2:00 by round
...fly / back ; back / breast 
... breast / free ; free / fly
100 choice recovery on 2:00


Set
Pull set with paddles / bouy / snorkel
2 x 50 on :50
2 x 100 on 1:40
200 on 3:20
2 x 100 on 1:40
2 x 50 on :50

Cool down 200 plus…