Workout

Warm-up (500)
500 choice

Set (600)
2 x 150 on 2:30 (100 dolphin kick/50 free)
2 x 100 on 1:30 (…last 25 fly)
2 x 50’s fly on 1:00
 

Set (1800)
200 free on 3:00
2 x 100 on 1:30 (50 fly/50 free)
300 free on 4:30  
3 x 100 on 1:45 (75 fly/25 free)
400 free on 6:00
4 x 100 on 2:00 (all fly)

Set (400)
8 x 50 (… 25 dolphin kick/25 free) 
…on 1:05
...descend 1-4 
 
Warm-down (200)
200 easy