Workout

2300 meters

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

Set
6 x 50 on 1:20
…odds choice kick on back hands at side
…evens choice swim
6 x 50 
…odds choice swim on 1:10
…evens free on 1:00

Set
6 x 100 on 3:30
…50 fast off the blocks get time / 50 ez
…option A: 100 fast free same interval
…option B: (400, 800) 8 x 100 on 2:00

Set
Pull set with choice of gear
6 x 100 on 1:50
…easy, aerobic pace

Cool down 200 plus…