Workout

Warm-up (800)
1 x 400 - EVERY FOURTH 25 STROKE
200 kick
200 non free

Set (600)
6 x 50 drill on 1:00
BACK STOKE - 6 KICK FULL SIDE ROTATION
6 x 50 kick on 1:00
BACK STROKE UNDERWATER DOLPHIN.

Set (1400)
4 x 125.  50 SWIM - 25 STROKE - 50 SWIM @ 1:45 / 1:55 /
2:00/ 2:10/ 2:20

6 x 150 on 2:00   
25 SWIM - 25 STROKE - 50 SWIM - 25 STROKE   

Cool-down (200)
4 x 100