Workout

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

Set (400)
2 rounds
4 x 50 free
…2 on 55, 2 on 45

Set (1100)
2 rounds, 
300 on 1:30 base (4:30), 2nd round (4:15)
100 kick on 2 min
100 swim on 1:30, 2nd round 1:25

Set (1100)
2 rounds
2 x 200 on 3:00, 2nd round 2:50
100 kick
100 swim on 1:25, 2nd round 1:20

Cool-down (200)
200 EZ