Workout

3000 meters

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

Set
10 x 50 
…odds 25 scull  / 25 free on 1:20
…evens 25 breast / 25 free on 1:10

Set
4 rounds
50 choice kick on 1:20
100 IM on 2:00
50 choice sprint on :50
…race pace
…get your time and start the 50 kick

Set
Pull set with paddles / bouy / snorkel
100 on 1:20
3 x 100 on 1:40
100 on 1:20
3 x 100 on 1:40
100 on 1:20
3 x 100 on 1:40
…keep the 1:40 steady and recovery mode

Cool down 200 plus…