Workout

Warm-up (800)
400 swim 
400 kick
…25 dolphin/25 choice 
  
Set (600)
12 x 50's on: 50 
...25 fly/25 free  
Set (600)
600 drill
…3 strokes fly/3 strokes breast
...with fins 

Set (1200)
2 rounds
6 x 100's on 1:30 
…25 free/50 fly/25 free 
…25 fly/50 free/25 fly 

Cool-down (200)
200 EZ