Workout

Warmup (500) 8 min
2 rounds
150 swim
2 x 50 dolphin kick 

Set (600) 10 min
4 x 150  on 2:30
...100 drill/50 swim

Set (1400) 24 min
4 rounds
150 IM on 2:30
…fly/back/breast 
150 free on 2:15
…hold steady pace
50 easy on 1:45

Set (400) 8 min
8 x 50's on 1:00
…25 free/25 stroke
…Im order

Cool-down (200)
200 ez choice