Workout

Warm up (500)
Swim 400
...Every 4th 25 stroke
100 IM

Set (500)
DRILL:
5 x 50 back
...6 KICK FULL SIDE ROTATION
5 x 50 back kick
...UNDERWATER DOLPHIN 
AS FAR AS CAN GO.

Set (2000)
2 rounds
4 x 100 on 2:00
25 Fr- 50 STROKE - 25 Fr
4 x 150  on 2:30
25 FR/25 STROKE....

Cool-down (200)
100 kick/100 swim