Workout

Warm-up
100 swim
100 kick
100 pull
100 swim

Set
4 x 50 free on :50
200 stroke 3:30
4 x 50 stroke 1:00
200 swim 3:00
100 ez

Set
2 x 100 dolphin kick 
...on your back


Main Set
4 x 75 IM (fly, back, breast) on 1:00
200 free pace 3:00
4 x 75 IM (fly, back, breast)on 1:00
200 free pace 3:00
4 x 75 IM (fly, back, breast) on 1:00
200 free pace 3:00

s
Set
2 x 100 free kick 
...without a board working on body position
 
Cool-down
200 ez choice