Workout

3100 meters

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

Set
3 rounds
150 stroke drill on 3:00
…1 arm fly (3 right / 3 left / 3 full)
...2 kick breast (work the glide 2nd kick)
...back reset drill (I'll explain)
50 free on 1:00

Set
2 rounds
2 x 50 choice kick on 1:05
2 x 50 choice swim on :55
2 x 50 choice kick on 1:05
100 choice swim on 1:50
…minute break

Set
Pull set with paddles / bouy / snorkel
4 x 50 on :45
3 x 100 on 1:40
2 x 200 on 3:10
300 on 4:30

200 cool down till pulse under 100