Workout

Set 
2 rounds
200 choice on 3:30
…25 drill/25 full stroke
4 x 50 dolphin kick on 1:00

Set 
6 x 100 on 1:30
…odds 25 choice/75 free
…evens free dolphin kick past flags

Set
50 free on :45
75 free on 1:15
100 free on 1:30
150 free on 2:15
200 on 3:00
…go back down the same way
…between each 25 fly on :30

Cool down set
100 on 1:40
25 kick on :45
100 on 1:50
25 kick on :45
100 on 2:00