Workout

Warm up (600):
2 rounds
200 free/100 flutter kick on back

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

Set (1000):
200 (free/back by 25’s) on 4:00
1 x 100 back 2:00
3 x 50 free :50
2 x 100 (back/free by 50's) on 1:45
200 (free/back by 50’s) on 4:00
3 x 50 free :45

Set (400)
400 kick
...25 dolphin on back/25 flutter

Cool-down (300)
300 easy