Workout

2500 meters

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

Set
2 rounds
4 x 25 choice scull
…25 scull / 20 sec vert kick / 25 scull
4 x 25 choice kick
…25 kick / 20 sec vert kick / 25 kick
2 x 50 choice swim on 1:10
…25 fast choice / 25 ez choice

Set
4 rounds
50 choice swim on 1:20
100 recovery on 1:40
50 choice swim on 1:20
…50s on 1:20 are fast

Set
Pull set with paddles / bouy / snorkel
2 rounds
100 on 1:40 
100 on 1:30
100 on 1:20
…#1 hold 1:30; #2 hold 1:20; #3 hold 1:10

Cool down 200 plus…