Workout

3200 meters

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

Set
2 x 50 on 1:10
…25 one arm fly / 25 breast
2 x 50 on 1:20
…25 dolphin kick / 25 breast kick
2 x 50 1:00
…25 fly / 25 breast
2 x 50 on 1:00 
…choice

Set
2 rounds
4 x 100 on 1:50
#1…25 stroke / 75 free 
#2…alt by 25 stroke / free
#3…50 stroke / 50 free
#4…all stroke…IM ok
…ez 100 between rounds on 2:00

Set
2 rounds
Pull set with paddles / bouy / snorkel
3 x 200 on 3:20 then ez 50 on 1:00

Cool down 200 plus…