Workout

Warm Up 
500 choice at least 100 kick, 100 drill

Set
10 x 50
…odds 25 scull/25 choice kick on 1:10
…evens 50 breast w/dolphin kick on 1:00

Set
20 x 50
1-4 IM on 1:00
...fl/ba;ba/br;br/fr;fr/fly
5-8 free on :45
…desc 1-4
9-12 breast on 1:00
…do a double pulldown
13-16 free on :40
…desc 1-4
17-20 back on :50
…underwater till heels pass the flags

Set
3 x 100 IM 1:45/1:40/1:35
3 x 100 free 1:30/1:25/1:20
3 x 100 free 1:30/1:25/1:20
3 x 100 IM 1:45/1:40/1:35

Set
Cool down 200 choice