Workout

2900 meters

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


Set
4 x 50 on 1:10
…odds 25 choice kick / 25 choice swim
…evens 25 choice scull / 25 choice swim
4 x 50 on 1:00
…odds 25 fly drill / 25 choice swim
…evens 25 breast / 25 choice swim
4 x 50 on :50
…all choice swim


Set
2 rounds
4 x 50 on 1:00
…25 fast choice / 25 ez choice work the underwater
4 x 50 on 1:00
…25 ez choice / 25 fast choice work the finish
4 x 50 on 1:10
…fast choice / nice breakout and strong finish


Set
Pull set with paddles / bouy / snorkel
2 x 300 on 5:00
…keep steady pace / aerobic


Cool down 200 plus…