Workout

Warm-Up (600) 
300 swim, 200 drill
100 IM

Set (700)
2 rounds
1 x 200 on 3:15 
...150fr /50 stroke
3 x 50 kick on 1:05
..25 dolphin/25 flutter
  
Set (500)
4 x 25  bk drill on 30
4 x 50 bk fast/ezon 50
200 bk strong on 3:40

Set (500)
4 x 25  br drill on 30
4 x 50  br fast/ez on 50
200 br strong  on 3:40

Set (600)
4 x 150 on 2:15  
...1-2, 100 fr/50bk     
...3-4, 100 fr/50br

Cool-down (200)
200 ez