Workout

Warmup (600)
300 swim drill 
…at least two 25s of each:
scull supine feet first hands at hips
scull supine head first hands at hips
scull prone head first hands in front
6 x 50 on :45

Set (400)
16 x 25 dolphin kick on :30

Set (1100)
4 rounds
2 x 50 on 1:00
…25 scull/25 free
75 free on 1:00
2 x 50 on :50
…25 kick/25 free

Set (1000)
4 rounds
75 free on 1:00
2 x 50 on :55
…25 free/25 scull
…25 free/25 kick
75 free on 1:00

200 cool down