Workout

4700 yards

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

Set    
2 rounds
4 x 25 dolphin kick on :30      
4 x 25 breast kick on :30       
4 x 25 flutter kick on :30       
8 x 25 choice swim on :30       

16 x 50         
…odds free on :50       
…evens stroke (drill) on 1:00     
        
Set       
200 on 3:00     
4 x 50 choice on :50    
200 IM on 3:20  
4 x 50 fly / free on :50        
200 on 3:00     
4 x 50 breast on 1:00   
200 IM on 3:20  
4 x 50 free on :40      


Set
Pull set with paddles / bouy / snorkel
4 x 200 
…odds on 2:50
…evens on 3:00