Workout

2700 meters

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

Set 
6 x 100 rest :20 seconds in between
…odds swim / scull / swim / scull
…evens swim / kick / swim / kick

Set 
3 rounds
4 x 50 on 1:30
…fast 25 stroke from a dive / 25 recovery 
4 x 50 choice on :50
…descend 1 - 4

Set
Pull set with bouy / snorkel only
2 x 200 on 3:20
…hold solid recovery pace

Cool down 200 plus…