Workout

Warm-up (500)
4 x 100 swim w/ :10 rest
2 x 50 kick w/ :10 rest 

Set (300)
6 x 50's on :55
...Swim drills  

Set (1400)
Swim 6 x 50's on 1:00 
...3 dolphin kicks off each wall

5 x 100's on 1:30/2:30
...Evens sprint free/Odds kick

4 x 150's on 2:30  
...100 free/50 sprint kick

Set (600)
Swim 3 x 200 on 3:30 
3 dolphin kicks off each wall
...solid and steady pace

Cool-down (400)
...choice of equipment
...400 moderate to ez