Workout

3500 meters

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

Set     
12 x 50 on 1:10 
…odds dophin kick       
…evens breast kick      

Set
6 x 50 on 1:05
…25 stroke drill / 25 full stroke
…IM order

Set
3 rounds
50 fly / 50 free 1:45
50 back / 50 free on 1:45
50 breast / 50 free on 1:50
200 IM on 3:40

Set
Pull set with paddles / bouy / snorkel
3 x 200 on 3:20
…steady aerobic pace

200 cool down till pulse under 100