Workout

3200 yards

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

Set
2 rounds
6 x 25 choice kick on :25
50 ez choice swim on 1:30

Set
20 x 25 on :30
…odds choice / evens fly or breast

Set
4 rounds
50 fast on 1:00
50 ez on 1:10
2 x 50 steady on :40

Set
Pull set with paddles / bouy / snorkel
10 x 100 on 1:30
…keep steady aerobic pace

Cool down 200 plus…