Workout

W/U 500 yards
200 swim
100 kick
4 x 50 IM order, 25 kick/25 swim

Pre-Set 900 yards
6 x 100 2:00
Odds 50 free, 50 stroke IM order (drill if needed)
Evens working stroke transitions by 50s:
        50 fly/50 back, 50 back/50 breast, 50 breast/50 free
6 x 50 1:00
25 stroke sprint, 25 ez
         Focus on breakout, smooth fast strokes

Main Set 1950 yards
3x
2 x 100 set up, build by 25s 1:20
2 x 50 dolphin kick 1:00
2 x 100 IM or stroke 1:45
2 x 50 sprint stroke 1:00
50 ez, reset to top