Workout

Warm up (600):
2 rounds
200 free/100 dolphin kick

Set (900)
6 x 150 (use drill/fins when needed)
…odds: 100 free/50 fly 2:20
…even: 50 free/100 fly 2:40

Set (1100):
200 (free/fly by 25’s) on 4:00
1 x 100 fly on 2:00
4 x 50 free on :50
2 x 100 (fly/free by 50's) on 1:45
200 (free/fly by 50’s) on 4:00
4 x 50 free on :45
…25 moderate /25 FAST

Set (400)
400 kick
...25 dolphin/25 flutter

Cool-down (200)
200 easy