Workout

3100 yards

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

Set 
12 x 75 on 1:20
...50 choice swim  / 25 choice kick

Set 
50 choice kick on 1:00 
4 x 25 on :30   
…2 breath free  
50 choice swim on 1:00       
4 x 25 on :30   
…4 breath fly   
50 choice kick on 1:00       
4 x 25 on :30   
…no breath free 
50 choice swim on 1:00       
4 x 25 on :30   
…choice 

Set 
Pull set with paddles / bouy / snorkel
6 x 150 
…odds on 2:10 / evens on 2:20   

Cool down 200 plus…