Workout

3900 yards

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

Set
12 x 50 on 1:00
…25 choice kick / 25 choice swim

Set
3 rounds
4 x 25 choice swim on :30
…descend 1 - 4
100 choice swim on 1:45
4 x 25 choice swim on :30
…descend 1 - 4
100 choice swim on 1:30

Set
Pull set with paddles / bouy / snorkel
8 x 100 on 1:30
…keep steady aerobic recovery pace

Set
8 rounds
2 x 25 on :45
50 on 1:15
…all fast