Workout

3000 meters

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

Set
2 x 50 on 1:10
…25 one arm fly / 25 2 kick breast
2 x 50 on 1:10
…25 dolphin kick / 25 breast kick
2 x 50 1:10
…25 fly / 25 breast
2 x 50 on 1:00 
…choice

Set
3 rounds
100 ez warmup on 2:00
3 x 100 choice stroke on 2:10
…80% effort

Set
Pull set with paddles / bouy / snorkel
3 x 300 on 5:00
…keep steady aerobic pace

Cool down 200 plus…