Workout

2900 yards

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

Set     
6 x 50 on :45   
…hold :35 to :40        
        
Set     
300 social breast kick on 7:30
…fewer than 15 kicks / length   
…keeps hips up  

Set
4 rounds
25 choice stroke 80% effort on :40
50 free ez on 1:10
75 choice stroke 80% effort on 1:30
100 ez on 1:40

Set    
4 x 200 pull    
…odds free on 3:00      
…evens breast on 3:40