Workout

3100 yards

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

Set    
5 rounds        
25 choice kick on :40 / 25 choice drill on :30  
25 choice scull on :40 / 25 choice swim on :30

Set     
200 on 3:20     
4 x 50 choice on :50   
…descend 1 - 4  
200 on 3:20     
4 x 50 on :55   
…25 fast choice / 25 ez free    
200 on 3:20     
4 x 50 on 1:00  
…odds fly / evens free  
200 on 3:20     
4 x 50 choice on :45   
…descend 1 - 4  

Set
10 x 50
…20 second vertical kick after each 50