Workout

Warm-up (600)
10 minute choice swim
OYO

Set (900)
3 rounds
50 dolphin kick on back  
150 free on 2:15
2 x 50 free pull on 1:00
...with kickboard btwn leg

Set (1000)
10 x 100 on 1:30/1:40
1 fr/1 IM/1 fr/2 IM/1 fr/3 IM/1 fr

Set (600)
3 rounds
2 x 50 fly  on 1:00
...1 R arm/1 left arm/1 double 
100 free on 1:30

Cool-down (200)
200 moderate to EZ