Warm-up:

800 meters: 400 free-style, 100 butterfly drill, 100 backstroke drill, 100 breast stroke drill, and 100 free-style drill

Main Set:

8 x 25 kicks, 50 seconds
5 X 50 free-style with fins
5 x 100 hand paddles and pull buoy
6 x 100 hand paddles swim
12 x 25 hand paddles swim
3 x 100 hand paddles swim
6 x 25 hand paddles swim

Warm Down:
1 x 200

Total:  3300 meters

Note to myself: Didn’t finish the workout; only swam 2,700 meters. Swimming with hand paddles for the first time slowed me down.