Workout

Warm Up (500)
10 x 50 choice swim
...rest 5 sec

Set (500)
20 x 25 dolphin kick

Set (600)
8 x 75 on 1:15
…odds free/fly drill/free
…evens free/choice drill/free

Set (1600)
200 on 3:00
4 x 50 on :40
200 on 3:00
4 x 50 on :55
200 on 3:00
4 x 50 on :40
200 on 3:00
4 x 50 on :55
…200s pace w/perfect strokes
…50s on :40 descend 1-4
…50s on :55 choice stroke (drill)

Set (200)
8 x 25 on :30
…odds free/evens fly

Cool down (200)
200 easy