Workout

Warm-up (900)
300 swim/100 kick
200 swim/100 kick
100 swim/100 kick

Set (200)
4 x 50 build on 1:00

Set (1200)
3 rounds
1 x 50 fly on 1:30   
...1/4 fast underwater dolphin
3 x 50 fly/bk on 1:00
 ...build fly to race pace transition,
...minimum of 6 fast dolphins off bk wal
4 x 50 fly/bk and br/free on 1:30 
...build each stroke to race pace
1 x 100 fast IM on 3:00
1 x 100 easy on 3:00


Cool-down (100)
100 easy