Warm Up:
500 easy as 5 x 100-(75 free/25 non freestyle)
6 x 100 as 50 kick/50 swim-30 secs. rest
400 snorkel pull with buoy (paddles optional)
3 x 100 kick w/ snorkel descending on 2:00
4 x 50 drill
Main set:
20 x 25 @ 100% effort as follows:
4 @ 2:00
4 @ 1:30
4@ 1:00
4 @ 1:30
4 @ 2:00
Warm Down:
300 easy snorkel pull with buoy (no paddles)
200 easy swim
Total: 3,000 yds.