Workout

2800 meters	
	
Warmup (500) (10:00)  300 swim / 100 drill / 100 kick	
	
Set 	
2 rounds of 4 x 50 on 1:05	
…#1 Finger Drag Catch Up 	
...#2 choice drill	
…#3 count strokes 	
...#4 fast kick	
	
Set 	
10 x 50 kick on 1:05	
…at least 3 breast and 3 dolphin kick	

Set 	
4 rounds	
150 IM on 3:00	
…50 fly / 50  back / 50 breast 	
150 free on 2:30	
…hold steady recovery pace	
50 easy on 1:15	
	
Cool down 200 plus…