Workout

Warm-up
4 x 100 
...swim, kick, pull, swim (SKPS)

Set
4 x 50 free on 1:00
200 free on 2:45
4 x 50 free on 1:00
200 free on 2:45
4 x 50 on 1:00

Set
4 x 75 Kick on 1:40 
...alternating dolphin kick on your back 
and free kick

Main Set
4 x 200 on 2:45
ez 50
4 x 150 on 2:00
ez 50
4 x 100 on 1:15
 
Warm-down
200 loosen