Workout

Warm Up: (400)
400 swim

Set (1000)
4 rounds
100 free 1:30
50 dolphin kick 1:05
50 fly drill :55
50 fly swim  :50

Set (1600)
4 rounds
200 (Alt. 50 fly/50 free) on 3:15
200 (50 dolphin kick/100 free/50 dolphin kick)on 3:45
100 fly HARD 2:00

Cool-down (200)
200 EZ