Workout

Warm-up (600)
2 rounds
100 swim/100 drill/100 kick

Set (600)
4 x 150 on 2:30
...odds: 50 free/50 kick/50 free
...evens: 50 free/50 back/50 free

Set (2000)
3 x 200 free on 3:00
4 x 50: 2 fly, 2 free on :50
4 x 100 free on 1:20
6 x 50: 2 fly, 2 back, 2 free
4 x 50 free on :40
6 x 50: 2 fly, 2 back, 2 breast
 
Set (200)
4 x 50 on 1:00
   odds: 25 sprint/25 easy
   evens: catch-up drill

Cool-down (200)
200 EZ choice