Workout

3000 meters

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

Set     
4 x 50 choice kick on 1:10      
4 x 50 choice drill on 1:00     
4 x 50 choice swim on :50      

Set
2 rounds        
100 choice on 1:40
50 free on 1:00
100 choice on 1:50
50 free on :50
100 choice on 1:50
50 free on 1:00
100 choice on 1:40
50 free on :50

Set
Pull set with paddles / bouy
2 rounds
3 x 100 on 1:40
50 breast on 1:20

200+ cool down