Workout

Warm-up (600)
2 rounds
100 swim/drill/100 kick
 
Set (600)
2 rounds
50 fly/50 fr swim
50 bk/50 fr swim
50 br/50 fr swim
…rd 1: strokes are kick, 2:00
…rd 2: strokes are drill, 2:00

Set (1800)
3 rounds 
50 fly on 1:00
100 free on 1:30
50 bk on :555
100 free on 1:30
50 br on :50
100 free on 1:30
50 fr on :45
100 free on 1:30

Cool-down (200)
200 EZ choice