Workout

3300 meters

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

Set
4 x 50 free on 1:00
2 x 50 kick on 1:05
4 x 50 free on :55
2 x 50 kick on 1:05
4 x 50 free on :50

Set
3 x 200 on 3:20
…descend 1 - 3
50 ez on 1:00
2 x 200 on 3:10
…descend 1 - 2
50 ez on 1:00
200 for time

Set
Pull set with paddles / bouy / snorkel
3 x 300 on 5:00
…keep steady aerobic pace

200 cool down till pulse under 100