Workout

3500 yards

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

Set
4 x 50 choice stroke on 1:15
…use fins and dolphin to 15 except breast
8 x 50 catch up free on 1:10
…count strokes, dolphin kick past flags
4 x 50 on :45 descend 1 - 4

Set
400 social kick and give it a thumbs up
…stop after 8 minutes

Set
4 rounds
100 fast choice on 1:20
2 x 75 ez choice on 1:20

Set
400 social kick and give it a thumbs up
…stop after 8 minutes

Set
8 x 50 choice on 1:30
…odds 25 fast / 25 ez
…evens all fast

Cool down 200 plus…