Workout

2800 meters

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

Set     
4 x 50 25 choice kick / 25 choice on 1:10  
3 x 100 IM on 2:00      
                
Set     
2 rounds
4 x 50 free on :45
…all fast
100 ez choice on 2:30
4 x 50 choice on :50
…all fast
100 ez choice on 2:30
        
Set
Pull set with choice of gear
2 x 300 on 5:30
…keep steady aerobic pace

Cool down 200 plus…