Workout

3000 meters

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

Set 
2 rounds
2 x 50 on 1:00
...drill finger drag/catchup
2 x 50 on 1:10
…dolphin kick on back
2 x 50 on :50

Set 
2 rounds
5 x 100
#1 IM on 1:50
#2 free on 1:40
#3 breast on 2:00
#4 IM on 1:50
#5 25 fly(drill?) / 25 free on 1:50

Set
2 rounds
4 x 50 choice stroke on 1:10
…#1 25 fast / 25 ez
…#2 25 ez / 25 fast
…#3 all ez
…#4 all fast

Cool down 200 plus…