Workout

Warm up (800):
400 (75 free/25 non-free)
2 rounds
2 x 50 dolphin kick on 1:00
100 free on 1:30

Main set (1600):
2 rounds
200 on 5:00
…50 fly drill/50 free  
2 x 100 on 1:45
…25 free/25 fly
200 fly on 4:00  
2 x 100 on 1:30
…75 free/25 fly

Set
500 pull
…moderate

Cool-down
200 moderate
100 EZ