Workout

3000 meters

Warm Up (500) (10:00)
300 choice, 100 kick, 100 drill on 10:00

Set 
10 x 50 choice kick on 1:05
…with fins 12 x 50 on :55

Set 
3 rounds of 4 x 50 on 1:00
…#1 Finger Drag Catch Up 
...#2 choice drill
…#3 count strokes 
... #4 choice swim
        
Set 
2 rounds        
300 (100 IM / 100 free / 100 IM)      
…on 5:30        
2 x 50 on :50   
300 (100 free / 100 IM / 100 free)      
…on 5:30        
…extra 40 seconds rest between rounds   

200 cool down till pulse under 100