Workout

3100 meters

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

Set
2 x 50 on 1:10
…25 one arm fly / 25 breast
2 x 50 on 1:20
…25 dolphin kick / 25 breast kick
2 x 50 1:00
…25 fly / 25 breast
2 x 50 on 1:00 
…choice

Set
4 rounds
100 free on 1:30
100 (25 fly / 75 free) on 1:40
100 (25 breast / 75 free) on 1:50
100 IM on 2:00
50 free on :50
…rest a minute between rounds (maybe)


Set
2 rounds
4 x 50
…25 no breath fly / 25 ez choice on 1:10

200 cool down till pulse under 100