Workout

Warm-up (500)
500 choice 
...25 swim/25 drill 

Set (500)
500 ...50 swim/50 kick 

Set (600)
6 x 100's breast on 2:00 
...odd w/flutter kick 
...even w/dolphin kick 

Set (600)
6 x 100's fly on 1:45 
...3 strokes fly/3 strokes breast 
...all w/dolphin kick 
  
Set (1000)
4 x 250's free on 3:30 
...descend 1-4 
...choice of equipment 

Cool-down (200)
200 EZ choice