Workout

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

Set (900)
2 rounds 
2 x 150 free on 2:20/2:10
2 x 50 kick on 1:00
1 x 50 back 

Set (1800)
5 x 100 free 
...on 1:20/1:40/1:20/1:40/1:20
200 (100 kick/100 free) on 3:30
4 x 100 free 
...on 1:20/1:40/1:20/1:40
200 (100 kick/100 free) on 3:30
3 x 100 free 
...on 1:20/1:40/1:20
200 (100 kick/100 free) on 3:30

Cool-down (200)
200 EZ choice