Workout

Warm Up (600)
400 Swim 
200 drill

Set (400)
16 x 25 kick on :30
4 Dolphin underwater, swim fly once you pop up
4 Dolphin on your back
4 Dolphin on your side
4 Dolphin

Set (1800)
4 X 100's on 1:30
4 rounds
... 50 kick in between each set of 100's

...1st round 25 fly, 75 free
...2nd round 50 fly, 50 free
...3rd round 75 fly, 25 free
...4th round 100 fly

Set
Cool down (200)
200 EZ