Workout

Set (800)
8 x 100's on 1:20, 1:30, 1:40, 1:20
...100 free 
...50 stroke/50 free
...50 kick/50 free 
...100 free 

Set (2000)
2 x 150's on 2:00, 
4 x 100's fast on 1:15

2 x 200's on 2:50
4 x 100's fast on 1:15

1 x 300 on 4:30 
2 X 100's fast on 1:15

Cool-down (200)
200 EZ choice