Workout

Warm Up 
500 choice at least 100 kick, 100 drill

Set
5 rounds
4 x 25 on :30
…#1 back / #2 breast / #3 fly drill / #4 free

Set
3 rounds
4 x 50
…#1 on :45 / #2 on :50
…#3 on :55 / #4 on 1:00

Set
300 on 5:00
…moderate, aerobic pace
2 x 150
…#1 on 2:10 / #2 on 2:50
3 x 100 
…#1 on 1:20 / #2 on 1:40 / #3 on 2:00
4 x 75
…#1 on 1:05 / #2 on 1:25
…#3 on 1:05 / #4 on 1:25

Set
8 x 25 on :40
…odds choice / evens fly