Workout

Warm-up
2 x 
    2 x 150 on 3:00, 2 x 100 on 1:50

8 x 50 - 25 fly or fast free no breath, 25 med

8 x 50 pace at :45 on 1:00

200 (25 dolphin kick on back, 25 flutter kick on back, 50 
as 3 strokes 10 kicks per side, and repeat)

10 x 50 fast pace under :37 on 1:10

Warm-down
Easy 300