Workout

Warmup (700)
300 choice; 200 kick/swim; 4 x 50
Start at  8:45
Set (1200)
8 x 150 on 3:00
…50 9-3-9
…50 choice drill
…50 swim

Set (500)
20 x 25 dolphin kick on :30

Set (800)
4 rounds
4 x 50 on :55
…fly/back:back/breast
…breast/free:free/fly

Set (1600)
4 x 400 rest :30 between
…#1 400 IM reverse drill 
…#2 10 free/100 IM/100 free/100 IM
…#3 100 free/200 IM/100 free
…#4 400 free 

Cool down 200