Workout

2750 meters

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

Set
10 x 25 on :45
…fly / back / free dolphin kick to 15 yds 
…USE FINS

Set
12 x 50 on :50
…descend 1 - 3 / 4 - 6 / 7 - 9 / 10 - 12

Set
4 rounds
4 x 50 on 1:15
…#1 and #2 fast / ez and ez / fast
…#3 all fast and #4 all ez 
…work good breakouts, turns and finishes

Set
6 x 100
…odds fin left / paddle right / breath left
…evens fin right / paddle left / breath right
…rest long enough to change gear

Cool down 200 plus…