Workout

3000 meters

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

Set 
2 rounds        
4 x 50 on 1:00  
…odds 5 dolphin kicks off the wall      
…evens flags in fast    
100 choice on 1:50      

Set
4 x 50 choice stroke on 1:00
100 free on 1:40
4 x 50 choice stroke on :55
100 free on 1:40
4 x 50 choice stroke on :50
100 free on 1:40

Set
Pull set with paddles / bouy / snorkel
3 x 100 on 1:40
50 recovery on 1:00
3 x 100 on 1:35
50 recovery on 1:00
3 x 100 on 1:30

200 cool down till pulse under 100