Workout

Warm-up (500)
5 x 100 on 1:45
...swim, kick, drill, swim, drill 

Set (600)
4 x 50 free on 1:00
200 free on 2:45
4 x 50 free on 1:00
 
Set (300)
4 x 75 Kick on 1:45 
...alternating dolphin kick on your back 
and free kick

Main Set (1900)
4 x 200 on 3:00
...d1-4
ez 50
4 x 150 on 2:15
...d1-4
ez 50
4 x 100 on 1:30
...d1-4
 
Warm-down (200)
200 loosen