3000 yards - stroke efficiency focus

warm up: 400 free

swim golf (count your strokes in each 50 - the goal is to reduce the number of strokes you need to take): 6x50 on 15 sec rest

main set: 15x100 on 20 sec rest
1-5 focus on catch
6-10 focus on pull
11-15 focus on finish

swim golf (see if there's a difference from the first round): 6x50 on 15 sec rest

kick: 6x50 on 20 sec rest

cool down: 200 easy (alternate 50 pull/50 swim)