Workout

Warm Up 
500 choice at least 100 kick, 100 drill

Set
5 rounds
4 x 25 on :30
…#1 dolphin kick
…#2 head up free
…#3 scull choice
…#4 no breath free

Set
4 rounds
200  followed by 4 x 50
rd #1 200 free on 2:50
...50s choice on :50
rd #2 200 IM on 3:15
…50s fly/free on :45
rd #3 200 on 2:40
…50s breast on 1:00
rd #4 200 on 3:00
…50s on :40

Set
400 pull on 6:00
bilateral 3 count or use snorkel

200 cool down choice