Workout

2300 meters

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

Set             
2 rounds        
50 kick with fins and snorkel   
…arms at your side / 6 kicks & switch 
50 choice kick / 50 choice scull        
50 dolphin kick / 50 breast kick        
50 free using dolphin kick        
…1 dolphin kick for each arm recovery   
…all on 1:20    
                
Set             
4 rounds
25 fast choice / 25 ez choice
25 ez choice / 25 fast choice
50 fast choice
…use blocks if available
                
Set
2 rounds
200 with right paddle / left fin / breath left   
200 with left paddle / right fin / breath right 
…rest = how long to switch gear over  
…compare times

Cool down 200 plus…