Workout

Warmup (700)
300 choice; 200 kick/swim; 4 x 50

Set (1200)
8 x 150 on 2:45
…50 9-3-9
…50 CU/FD
…50 swim

Set (500)
20 x 25 on :40
…odds underwater
…evens dolphin kick on back

Set (1600)
4 x 400 rest :30 between
…#1 400 IM reverse drill 
   …Catchup free/2 kick breast
   …Back arm pause/1 arm fly
…#2 and #3 Pull
…#4 400 swim 
…go slow and practice perfect stroke

Cool down 200 choice