Workout

Warmup (600)
200 swim
200 kick/swim
4 x 50 choice
...rest 10 sec.

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 ez on 2:00
4 x 25 on :30
…rd#1 25 fly
…rd#2 25 choice
…rd#3 25 free
...rd#4 25 kick

Set (600)
Pull 3 x 200 
…on 3:00
…15 strokes or less per length

Cool-down (200)
200 ez choice