Workout

3100 yards

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

Set
12 x 50 kick on 1:05
…odds 25 breast kick / 25 dolphin kick
…evens flutter kick

Set
6 x 150 on 2:40
…1st 150 stroke 1st 50
…2nd 150 stroke the 2nd 50
…3rd 150 stroke the 3rd 50
…rinse and repeat

Set
Pull set with paddles / snorkel / bouy
6 x 150 on 2:15
…keep steady aerobic pace

Set
8 x 25 sprint stroke on :40