Workout

2800 yards	
	
Warmup (500) (10:00)  300 swim / 100 drill / 100 kick	
	
Set	
2 x 75 on 1:30	
…25 dolphin kick / 25 breast kick / 25 dolphin kick	
2 x 75 on 1:30	
…all flutter kick	
2 x 75 on 1:20	
…25 breast / 25 fly / 25 breast 	
2 x 75 on 1:10	
…all free	
	
Set	
6 rounds	
75 fly / back / breast on 1:30	
75 back / breast / free on 1:30	
…legal strokes and turns / good timing on finish 	
	
Set	
Pull set with paddles / bouy only	
16 x 50	
…odds free on :50	
…evens breast stroke on 1:00	
	
Cool down 200 plus…