Workout

4500 meters

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

Set
8 x 50 flutter kick 
…no fins on 1:05
…fins on :55

Set 2 rounds
4 x 50 dolphin kick on 1:05
…with fins underwater to 15 meters
…w / o fins underwater to flags
4 x 50 on 1:00
…25 stroke drill IM order / 25 free

Set 2 rounds
50 (25 fly / 25 back) on 1:00
100 (50 back / 50 breast) on 1:50
150 (50 back / 50 breast / 50 free) on 2:20
200 IM on 3:20
50 free on :50
100 free on 1:30
150 free on 2:20
200 free on 3:00
…rest extra minute between rounds

Pull set with paddles / bouy / snorkel
4 x 200 on 3:20

200 cool down till pulse under 100