Workout

Warm-up (400)
400 choice 
...50 swim/50 drill 

Set (400)
400 
...50 swim/50 kick 

Set (600)
6 x 100's breast on 2:30/3:00 
...1st 50 w/flutter kick 
...2nd 50 w/dolphin kick 

Set (500)
5 x 100's fly on 2:00/2:30 
...3 strokes fly/3 strokes breast 
...all w/dolphin kick 
...fins ok 

Set (1000)
4 x 250's (200) free on 4:00 
...descend 1-4 
...choice of equipment 

Cool-down (100)
100 EZ choice