Workout

Warm-up (500)
5 x 100 on 1:45
...swim, swim, kick, drill, swim 

Set (600)
4 x 50 free on 1:00
200 free on 2:45
4 x 50 free on 1:00
 
Set (300)
4 x 75 Kick on 1:45 
...alternating dolphin kick on your back 
and free kick

Set (1800)
2 rounds
2 x 200 on 3:00
...d1-2
2 x 150 on 2:05
...d1-2
ez 50
2 x 100 on 1:30
...d1-2
 
Warm-down (200)
200 loosen