Workout

Warm Up (500)
400 swim/100 kick

Set (600)
4 rounds
100 on 1:40- 25 breast 
…w/dolphin kick/25 free/25 back/25 free
50 on  :50 free swim 
…w/overkick

Set (2000)
5 rounds
200 Free 2:50
2 x 100
…1) 25 stroke/75 Free 1:40
…2) 50 specialty/50 free 1:40/1:30/1:20/1:30/1:40 by rounds

Cool-down (300)
6 x 50 choice 
…moderate to EZ