Workout

Warmup 
10 x 50 continuous choice

Set 
3 rounds
4 x 75
Rd #1 under/FDCU/swim on 1:30
Rd #2 (drill)(fly/back/breast) on 1:20**
Rd #3 free on 1:00

Set
6 x 100 on 1:40
1-2 fly/free/fly/free
3-4 fly/free/free/fly
5-6 50 fly/50 free

Set
200 on 3:00
…steady, aerobic, recovery pace
4 x 50 fly/free on :50
…work the fly/recover on free
200 on 3:00
4 x 50 on :50/:45/:40/:35
200 on 3:00
…steady, aerobic, recovery pace
4 x 50 fly/free on :50
…work the fly/recover on free
200 on 3:00
4 x 50 on :50/:45/:40/:35