Workout

Warm-up (600)
4 x 100 swim w/ :10 rest
4 x 50 kick w/ :10 rest 
 
Set (300)
Swim 6 X 50's on 1:00 
...3 dolphin kicks off each wall

Set (600)
6 x 100's on 1:45/2:15
...Evens 100's sprint free
...Odds 100's ez kick

(600)
4 x 150's on 2:30  
...100 fr/50 sprint kick

Set (400)
Pull 2 x 200 on 3:00 
3 dolphin kicks off each wall
...solid and steady pace

Cool-down (200)
...choice of equipment
...200 moderate to ez