Workout

Warm Up 
500 choice at least 100 kick, 100 drill

Start at 10 after

Set
3 x 75 kick on 1:30
…25 dolphin / 25 flutter / 25 breast
3 x 75 swim on 1:20
…25 fly drill / 25 back / 25 breast
3 x 75 swim on 1:10
…25 free / 25 fly / 25 free
3 x 75 swim on 1:00
…all choice

Set
6 x 200 pull and/or swim
…#1 on 2:30 / #2 on 3:30
…#3 on 2:40 / #4 on 3:20
…#5 on 2:50 / #6 on 3:10
…hold the same time for #1; #3 and #5

Set
8 rounds
75 on 1:30
…25 choice / 25 breast / 25 choice
25 choice on :20
…fly and free 2 breaths
…breast less than 15 strokes