Workout

Warm-up (600)
3 rounds
50 free/50 nonfree/100 drill
 
Set (600)
4 X 50 kick 1:00
2 X 100 free 1:30
1 X 200 alt stroke/free by 50

Set (2000)
2 rounds
3 X 200 on 3:00, 2:50, 2:40
2 X 50 Fly/back on 1:00
2 X 100 on 1:30 
2 X 50 back/breast on 1:00

Cool-down (200)
200 EZ choice