Workout

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

Set (500)
5 x 100 free on 1:30
...50 catch-up/50 swim
 
Set (2100)
2 rounds
300 free on 4:30
2 x 75 on :50
...free/fly/free
200 free on 2:45
2 x 75 on :55
...free/back/free
100 free on 1:20
2 x 75 on 1:00
...free/breast/free

...rest 1 minute between rounds

Cool-down
200 EZ choice