Workout

Warmup (500)
4 x 75 on 1:20
…25 finger drag/catchup
…25 kick
…25 swim
4 x 50 on :50

Set (600)
4 rounds
6 x 25 on :30
…rd#1 dolphin kick
…rd#2 sculling
…rd#3 head up free
…rd#4 choice kick

Set (800)
4 rounds
100 best recovery stroke on 1:40
4 x 25
…rd#1 25 on :40 no breath fly
…rd#2 25 on :30 choice
…rd#3 25 on :20 free

Set (1000)
5 x 200 w/paddles
…3:00 base on 3:00
…15 strokes or less per length

Cool-down (200)
200 ez choice