Workout

Warm-Up (600)
300 swim, 200 drill,
100 kick
 
Set (800)
8 x 100 on 1:45
...25 free/25 back…
...descend 1-4,5-8

Set (1800)
2 rounds
4 x 50 dolphin kick on 1:00
2 x 100 on 1:45
...1st and last 25 Fly  
200 swim on 3:30
...50 breast/50 free…
6 x 50 stroke on 1:00
...1-4 build to 80%  
...5 is 100% effort
...6 easy

Cool-down (200)
200 EZ