Workout

Warm Up (600)
300 swim/200 kick/100 drill

Set (400)
Swim 2 x 200 on 3:30 
...32/30/28/26 strokes (by 50) 
...then kick rest of way in

Set (600)
3 rounds
12 x 50 on :50
1- fr/br
2- straight arm free
3- 7 underH20 dolphin kicks off water
4- build to fast

Set (1500)
3 rounds
Swim 2 x 150 on 2:30
1)free 
2)50 fist closed fr/100 regular fr
100 FAST KICK on 2:00
100 Easy on 2:00
 
Cool-down (100)
100 EZ choice