Workout

3000 yards

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

Set
20 x 25 kick on :30
…odds choice kick 
…evens dolphin kick

Set
8 x 50 on :50
…descend 1 - 4 / 5 - 8

Set
2 rounds
4 x 75 free
…#1 on 1:30 / #2 on 1:20
…#3 on 1:10 / #4 on 1:00
100 free on 1:30
4 x 75 on 1:30
…#1 fly / back / breast
…#2 back / breast free
…#3 breast / free / fly
…#4 free / fly / back
100 IM  
…take a little break