Workout

2800 meters

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

Set
4 x 25 choice kick no fins on :35
4 x 25 choice swim no fins on :30
4 x 25 choice kick (fins OK) on :25
8 x 25 on :30
…2 of each stroke any order

Set
2 rounds
25 fly on :40 then 50 ez choice on :50
25 back on :40 then ez 50
25 breast on :40 then ez 50
25 free on :40 then ez 50
50 fly on 1:00 then 25 ez choice on :30
50 back on 1:00 then 25 ez choice on :30
50 breast on 1:00 then 25 ez choice on :30
50 free on 1:00 then 25 ez choice on :30
4 x 75 on 1:30
…fly / back / breast

Cool down 200 plus…