Workout

4300 meters

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

Set 
3 x 50 dolphin kick on 1:10
3 x 50 breast kick on 1:10
3 x 50 flutter kick on 1:10
3 x 50 swim on :50

Set 
200 free on 3:20
4 x 50 fly / free on 1:10
200 on 3:20
4 x 50 back on 1:00
200 on 3:20
4 x 50 free on :50
200 on 3:20
4 x 50 breast on 1:10
200 IM 

Pull set with paddles / bouy / snorkel
2 rounds
200 on 3:20
2 x 150 on 2:30
3 x 100 on 1:40

200 cool down till pulse under 100