Workout

Warm up (600):
4 rounds
100 free/50 fly drill

Set (900)
6 x 150 (use drill/fins when needed)
…odds: 100 free/50 fly 2:30
…even: 100 fly/50 free 2:45

Set (900):
200 free/fly by 25’s on 4:00
1 x 100 fly 2:00
2 x 50 free :45

2 x 100 fly/free by 50's 1:45
200 free/fly by 50’s on 4:00
2 x 50 free :45

Set (500)
500 kick
...25 dolphin/25 free

Cool-down (300)
300 easy