Workout

2900 meters

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

Set
4 rounds
50 dolphin kick on 1:05
50 breast kick on 1:05
50 catchup free on 1:00
50 2 (or 3 or 4) stroke fly / breast on 1:00
…use dolphin kick on breast

Set
3 rounds
100 on 2:10 (50 / 25 fly / 50 / 25 breast)
100 back on 2:00
100 free on 1:50

Set
2 rounds
3 x 100 IM on 2:00
50 ez on 1:00
2 x 100 IM on 1:50
50 ez on 1:00
100 fast choice stroke on 1:50

200 cool down till pulse under 100