Workout

Warm-up (600)
400 swim
200 dolphin kick

Set (600)
2 rounds
2 x 100 Free on 1:30
50 build on :50
50 fly on :50

Set (2000)
3 rounds
250 on 4:00 
...50 fly/100 free/50 fly/50 free
3 x 150 
...Round 1 on 2:10
...Round 2 on 2:05
...Round 3 on 2:00

Cool-down (200)
200 EZ