Flounder

Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table. 

Warm Up
200 swim
300 K/D/S IM order (75 of each stroke)
6 x 50 IM --> 25 stroke, 25 free, IM order
(800)

Set 1
4 x 100 swim @ b +15 --> first 25 fly
100 easy breaststroke @ :15 rest
3 x 100 swim @ b +10 --> first 25 fly
100 easy breaststroke @ :15 rest
2 x 100 swim @ b +5 --> first 25 fly
100 easy breaststroke @ :15 rest
(1200)

Warm Down
200 choice easy

Total: 2200