Workout

Warm-up (600)
2 rounds
100 swim/100 drill/100 kick

Set(900):
300 free/100 dolphin kick
200 free/100 back kick
100 free/100 breast kick
...rest 15 sec. between distances

Set (2200):
400 IM on 7:00
4 x 100 free on 1:30
300 IM on 5:00
4 x 150 free on 2:15
200 IM on 3:30

Set (600)
2 x 300 pull
...5 cb
...descend 1-2

Cool-down (200)
200 easy