Workout

Warm Up 
10 x 50 continuous

Set
20 x 25 dolphin kick on :30
…hips up and tight, fast kicks

Set
10 x 75
…odds under/stroke/free on 1:30
…evens kick/drill/free on 1:20

Set
6 x 50 on :45
…descend 1-3 and 4-6

Set
1000 IM by 25s
…250 yards ea stroke
…10 sec rest or on :30

200 cool down