Workout - on your own

W.U. 200 swim, 200 kick, 200 pull

Drill set:
6 x 150 on :20R
odd: 50 single arm, 50 swim, 50 catch-up
even: 50 double finish, 50 swim, 50 FTD

M.S.
4 x 200 swim descend 1-4 on 3:30/3:45/4:00/ or :30R
*Last one is FAST

4 x 50 kick ez on :10R
200 swim cooldown
(Total: 2700m)

**Feel free to shorten the workout if you like...