Workout

Warm Up (600)
Swim 12 x 50's on :50

Set (600)
2 rounds
50 dolphin kick on back  
150 free on 2:15
2 x 50 free pull on 1:00
...with kickboard btwn leg

Set (1600)
14 x 100 on 1:30/1:40
3 fr/1 IM/2 fr/2 IM/1 fr/3 IM/4 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 (100)
100 moderate to EZ