Workout

3000 yards

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

Set
12 x 50 on 1:00
…odds 25 scull / 25 breast
…evens 25 choice kick / 25 fly drill 

Set
6 x 150 on 3:00
…half (75) free / half (75) stroke
…the stroke half can be by 25, 50 or 75

Set
Pull set with paddles / bouy / snorkel
3 x 50 on :45
2 x 100 on 1:30
1 x 150 on 2:15
1 x 150 on 2:00
2 x 100 on 1:20
3 x 50 on :40

Cool down 200 plus…