Fins Fins Fins

 WARMUP:  700
500 with fins, mix of dolphin, flutter, free, back

200 easy breaststroke kick, various positions

MAIN SET:  1800
3 X 200 on 4:00 with fins, descend time 1 to 3 [went 3:25...3:20...3:14]
Each 200 is FL/FL/FL/BK/FL/BR/FL/FR

3 X 200 on 3:30 with fins, descend time 1 to 3  [went 2:50...2:47...2:43]
Each 200 is BK/FR/BK/FR/BK/FR/BK/FR -- all with Tempo Trainer @ 1.10.

3 X 200 breaststroke pull on 5:00 with fins, snorkel, paddles 
Used large paddles on #1 (TT @ 1.90), medium paddles on #2 (TT @ 1.80), and no paddles on #3 (TT @ 1.70).

WARMDOWN:  500 plus 2 starts from the blocks

Total Yardage:  3000