Workout

Warm-up (600) 
3 rounds
50 free/50 nonfree/100 kick

Set (600)
4 x 150 (use drill/fins when needed)
…odds: 100 free/50 stroke 2:20
…even: 50 free/stroke 2:40

Set (2000)
Swim 400 Free on 6:00 
1 x 200 IM on 3:30 

Swim 300 Free on 4:30 
1 x 200 IM on 3:30 

Swim 200 Free on 3:00 
1 x 200 IM on 3:30

Swim 100 Free on 1:30 
1 x 400 IM 

Set (400) 
2 rounds
Kick 4 x 50 on 1:00 
…IM Order

Cool-down (200)
…200 EZ choice