Workout

2800 meters

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

Set
12 rounds
50 choice swim then 30 seconds vertical kick
…odd rounds flutter kick / evens dolphin
…verical kick with arms crossed on chest

Set
4 rounds
3 x 100 on 2:00
…50 stoke / 50 free
…IM order

Set
Pull set with bouy / snorkel only
2 x 200 on 3:00 or rest :20 seconds

Cool down 200 plus…