Workout

2800
Warm Up 
300 choice, 100 kick, 100 drill on 10:00

Set
10 x 50 dolphin kick on 1:10
…small, tight, fast kicks

Set
10 x 50 on 1:10
…odds (1, 3, 5, 7, 9)
25 scull / 25 headup 
…evens (2, 4, 6, 8, 10)
25 fly drill / 25 choice

Set
5 rounds
…odd rounds (1, 3 and 5)
2 x 50 on :50 hold steady pace
1 x 50 on 1:10 recovery swim
1 x 50 sprint on :50
…even rounds (2 and 4)
Switching IMs on 1:00
fly / back ; back / breast ; breast / free ; free / fly

Set
300 pull

Cool down as needed