Workout

Warm Up:
300 free
2 rounds:
4 x 50 (odds free/evens stroke)
100 free on 2:00

Main Set:
2 rounds:
200 (50 kick/150 free) on 3:30
100 (50 fly/50 free) on 1:50
50 easy free on 1:00

2 rounds:
200 (50 fly/150 free) on 3:30
100 (50 kick/50 free) on 2:00
50 easy free on 1:15

Set
100 easy free  
100 HARD fly 

Warm-down
OYO