Workout

2900 meters

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

Set   
4 x 50 choice kick on 1:10      
…25 fast kick / 25 ez kick      
4 x 50 choice on 1:05   
…25 kick / 25 drill same as kick        
4 x 50 choice swim on 1:00      
…25 fast / 25 ez        

Set
4 rounds
50 fast choice on 1:10
100 ez on 2:00
100 fast choice on 2:00
50 ez choice on 1:10
…minute break after 2 rounds

Set
Pull set with paddles / bouy / snorkel
3 x 200 on 3:20
…keep steady aerobic recovery pace

200 cool down till pulse under 100