Workout

2300 meters

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

Set     
12 x 50 kick on 1:20    
…no fins please 
…odds dolphin / evens choice

Set 
2 rounds
4 x 50
…#1 choice drill on 1:15
…#2 choice scull on 1:15
…#3 Breast, Back or Fly on 1:15
…#4 choice swim on 1:00

Set
2 rounds
EZ recovery 100 on 2:00
Broken 100 at the 50 rest 10 seconds
…on 2:30
EZ recovery 100 on 2:00
Broken 100 at the 50 rest 10 seconds
…on 2:30

Cool down 200 plus…