Workout

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

Set
4 x 150
…#1 50 kick / 50 drill / 50 swim on 3:00
...#2 50 back / 50 breast / 50 free on 2:50
...#2 50 free / 50 fly drill / 50 free on 2:40
...#2 all free on 2:30 

Set
4 rounds
100 IM on 2:00
4 x 50 on 1:00
…round 1 50s IM order
…round 2 50s alt fly and free
…round 3 25 fast choice swim / 25 ez
…round 4 50s breast

Set
Pull with paddles / bouy / snorkel
8 x 100 on 1:40
…descend 1 - 4 / 5 - 8

Cool down 200 plus…