Workout

2900 meters

Warmup (500) (10:00)
300 choice swim / 100 kick / 100 drill

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       
12 x 50 
…4 on :55 / 4 on :50 / 4 on :45 

Set    
Social kick for 8 minutes       
…no fins        

Set      
4 rounds        
100 fast choice on 1:40 
2 x 50 ez choice on 1:00        

200 cool down till pulse under 100