Workout

3000 meters	
	
Warmup (500) (10:00)  300 swim / 100 drill / 100 kick	
	
	
Set	
2 x 100 on 2:15	
…OR…2:20…OR…2:25  choice kick	
2 x 100 on 2:00	
…OR…2:10…OR…2:20 choice drill	
2 x 100 on 1:45	
…OR…1:50…OR…2:00  choice swim	
	
	
Set	
2 rounds 	
2 x 100 on 1:45 	
...OR...2:00...OR...2:15…build 100 to 90% 	
4 x 50 on 1:00 	
...OR...1:10...OR...1:20…alt slow / fast x 25 on 50s	
	
	
Set (500)	
10 x 50 on 1:15	
…OR 1:20…OR…1:30...stroke choice….all fast	
	
	
Set  Pull with paddles / bouy / snorkel	
3 x 200 on 3:20	
…OR 3:40…OR…4:00…OR…4:20 keep steady pace	
	
	
Cool down 200 plus…