Workout

2700 meters

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

Set
50; 100; 150; 200; 150; 100; 50 all choice
...30 seconds vertical social kick
…do at least half dolphin kick

Set
2 rounds
200 (start from 25 or halfway)
4 x 50 switching IM
…rest 15 seconds vertical kick

Pull set with paddles / bouy / snorkel
2 x 300 on 5:00 or rest 40 seconds
…steady aerobic, recovery pace

200 cool down till pulse under 100