Workout

Warm Up 
500 choice at least 100 kick, 100 drill

Set
2 rounds
2 x 75 on 1:30
…25 dolphin kick / 25 scull / 25 free
2 x 75 on 1:20
…25 fly / 25 back / 25 breast

Set                               
4 x 50 on :45
4 x 100 on 1:30
…minute rest  
4 x 100 on 1:20
4 x 50 on :40

Set
8 x 25 on :30
…odds breast / evens fly
8 x 25 on :30
…odds head up free / evens choice
8 x 25 on :30
…odds fast on :20 / evens ez on :40

Set
300 pull 
…bouy only  bilateral breathing
…slow aerobic to cool down