Workout

Warm-up (500)
200 swim, 100 kick
100 drill

Set (300)
6 x 50  kick on 1:00 
...Dolphin on back  

Set (2400)
2 rounds
10 x 100's on 2:00
...odd 100's EZ
...even 100's FAST
4 x 50 on 1:15
...descend to FAST 
... 1-choice, 2-free   

Cool-down (300)
3 x 100 
...moderate to EZ