Workout

2800 meters

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

Set
2 rounds        
100 on 2:00     
6 x 50 choice kick on :55       
…avoid fins if possible please      

Set
2 rounds        
8 x 50 on 1:10  
…odds IM order
…work on pace, stroke count, finish
…evens ez choice
200 IM on 4:00

Set
300 pull with bouy only 
…gently and correctly   
…this is a cool down    

Cool down 200 plus…