Workout

3000 yards

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

Set
2 x 75 on 1:30 dolphin or breast kick 
2 x 75 on 1:20
...25 fly drill / 25 back / 25 2 kick breast
2 x 75 on 1:10 
...25 free / 25 back / 25 free
2 x 75 on 1:00 choice

Set
4 rounds
75 on 1:30  fly / back / breast
75 on 1:30 back / breast / free
100 IM on 2:00
…work fast turns and long underwaters

Set
Pull set with paddles / bouy / snorkel
100 rest 10 seconds
200 rest 15 seconds
300 rest 20 seconds
200 rest 15 seconds
100 rest 10 seconds