Workout

3000 meters

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

Set 
10 x 50 kick on 1:10
…odds choice / evens dolphin kick

Set 
8 x 150 free
...50 free / 50 stroke (drill) / 50 free 
...4 on 2:50, 4 on 2:40
…1 min break between rounds of 4

Set 
Pull set with paddles / bouy / snorkel
 4 x 200 on 3:20
…bilateral breathing
…breath earlier in your arm cycles
…keep steady tempo 

Cool down 200 plus…