Workout

Warm up (400)
400 swim

Set (500)
2 rounds 
50 kick on 1:00
50 drill on :55
50 stroke on :50
100 free on 1:30

Set (300)
4 rounds
25 dolphin kick on :35
50 free on :40

Set (2200)
4 x 100 on 1:15
4 x 75 on 1:15 (#2, #4 FAST)

4 x 100 on 1:20
4 x 75 on 1:20 (#2, #3, #4 FAST)

4 x 100 on 1:25
4 x 75 on 1:25 (ALL FAST)

 
Cool-down (200)
200 easy