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.