Workout

2600 yards

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

Set
4 rounds
4 x 25 on :40
25 underwater work the pushoff / pulldown
25 scull no kick / fins
25 dolphin kick underwater
25 choice and count strokes

Set
4 rounds
75 on 1:30
…25 no breath free on :40
…ez 50 on :50
75 on 1:30
...25 choice on :40
…ez 50 on :50
75 on 1:30
…25 no breath fly on :40
…ez 50 on :50
Take an extra :30 at the end of the round

Set
Pull set with paddles only
4 rounds
4 x 50 on :50
…descend 1 - 4

Cool down 200 plus…