Workout

4000 yards

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

Set
2 rounds
2 x 50  25 scull / 25 swim on 1:00
2 x 50 on 1:00
…4 stroke breast w/dolphin / 4 strokes fly
2 x 50   25 kick / 25 swim on 1:00
2 x 50 on :45

Set
6 x 50 free with dolphin kick FAST on 1:00

Set
2 rounds
4 x 50 on 1:00
…switching IM
100 IM on 1:45
4 x 50 on free on :45
100 free on 1:30

100 IM on 1:45
4 x 50 on free on :45
100 free on 1:30

Pull set with paddles / bouy / snorkel
8 x 100 on 1:30
…descend 1 - 4 / 5 - 8