Workout

Warm-up (500)
200 swim
2 x100
...50 swim/50 drill 
2 x 50 kick

Set (500)
10 x 50's on 1:15
...25 swim/25 kick 

Set (600)
6 x 100's breast on 2:30 
...1st 50 w/flutter kick 
...2nd 50 w/dolphin kick 

Set (500) Fins OK
5 x 100's fly on 1:45 
...3 strokes fly/3 strokes breast 
...all w/dolphin kick 
...fins ok 

Set (600)
3 x 200
...descend 1-4 
...choice of equipment 

Cool-down (200)
200 EZ choice