Workout

Warm Up  (15 min.)
500 choice 
...at least 100 kick,100 drill  

Set (500)
10 x 50 1:15
…odds 25 scull/25 kick  
…evens 50 breast w/dolphin kick  

Set (800)
4 rounds
100 on 2:00
…smooth w/good technique
…good turns
...breakouts 
...finishes
50 on 1:15
...fast 25 
...w/good pushoff, breakout
…ez 25 to finish
50 on 1:15
…ez 25 w/good pushoff/breakout
…last 25 fast w/ good finish

Set
relay exchanges, starts, turns

Cool down 200 choice