Workout

2400 meters

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

Warmup Set
4 x 50 
…odds choice kick on 1:10
…evens choice scull on 1:20
4 x 50
…odds choice swim on 1:00
…evens choice drill on 1:10

Main Set
6 rounds
3 x 50 on 1:20
…#1 25 ez / 25 fast : #2 25 fast / 25 ez
…#3 all fast

Pull Set with choice of equipment
6 x 100 on 1:40
…keep steady recovery pace
…keep good mechanics

Cool down 200 plus…