3000 meters

Steiner Masters Workout (Long Course)

400 warm-up
6x50 (odds: kick, drill)  evens: (drill, swim)

400, 300, 200, 100 Descend  Base: 1:50
300, 200, 100 Descend   Base: 140
200, 100 Descend Base: 1:30
100 all out sprint on 1:20

300 warmdown

Yep, not in shape for this :)