Workout

2850 meters

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

Set
4 x 25 on :45  9 - 3 - 9 drill
6 x 25 choice kick on :40
8 x 25 on :35
…odds free / evens choice

Set
4 rounds
3 x 50 choice on 1:15
…swim for best average
1 x 25 ez recovery on :45

Set
4 x 100 on 1:40
…rest extra :20
4 x 100 on 1:40
…rest extra :30
4 x 100 on 1:40

Cool down 200 plus…