Workout

Warm-up 
300 choice 
300 kick 
300 drill (fly) 

Main-set 
200 Free/fly by 25's on 4:30 
2 x 100 dolphin kick/fins on 2:00 
2 x 100 flutter kick/fins on 2:00 
8 x 50's fly on 1:30 

EZ 100 

Set 2 
3 x 200 on 4:30
…#1 (50 fly/50 free)
…#2 (100 fly/100 free)
…#3 (200 fly) 

Warm-down 
200 EZ