Workout

Warm-up (900)
300 choice swim 
300 drill (150 catch-up/150 finger drag) 
300 pull 

Set (1,200)
4 x 50 free on 1:00 (descend 1-4)
200 free on 3:30
4 x 50 free on 1:00 (descend 1-4)
200 free on 3:30
4 x 50 on 1:00 (descend 1-4)
200 free on 3:30

Set (300)
4 x 100 Kick on 2:15 
...alternating dolphin kick on your back 
and free kick

Pull Set
2 x 300
...d1-3
...3 cb
 
Warm-down
200 loosen