Workout

Warm-up (800)
300 free
100 dolphin kick
100 swim
200 dolphin kick
100 swim

Set(200)
4 x 50 free/fly on 1:00
...descend 1-4

Set(2,100)
2 rounds
200 free on 3:00
2 x 150 build on 2:20
...free/fly/free by 50's
3 x 100 descend on 1:30
...last 25 fly
4 x 50 on 1:00 (2 easy free, 2 hard fly)
100 easy after round 1
 
Set (200)
200 easy