Workout

2800 meters

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


Set
4 x 50 on 1:10
…odds dolphin kick
…evens breast kick
4 x 50 on 1:00
…odds choice drill
…evens catchup finger drag drill


Set
2 rounds
4 x 100
…odds free on 1:40
…evens 50 stroke / 50 free on 2:00
ez 50 on 1:00


Set
Pull set with paddles / bouy / snorkel
2 x 300  on 5:00


Set
8 x 50 on 1:20
...25 fast stroke / 25 ez choice

Cool down 200 plus…