Workout

Warmup 
10 x 50 choice rest 2 red marks

Set
3 rounds
25 2 kick breast stroke/25 free on 1:00
25 dolphin kick/25 free on 1:00
25 flutter kick/25 free on 1:00
50 fly/back on :55
50 back/breast on :55
50 breast/free on :55
50 free/fly on :55

Set
4 rounds
2 x nice smooth 100 on 1:30
2 x 100 on 1:25
2 x 100 on 1:20
…30 sec rest between rounds

Set
2 rounds
200 IM drill on 3:30
1 arm fly/2 kick breast/catchup free 
4 x 50 on :45
…round 2 50s on :40

200 ez cool down