Workout

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

Set (800)
200 free build on 3:00
6 x 75 free on 1:15
…descend 1-3

Set (800)
4 x 200 on 3:15
…alt 50 free/50 kick 

Set (2400)
3 rounds
2 x 50 on: 45
25 free/25 stroke  
2 x 150 on 2:30
…stroke/free/stroke
2 x 200 IM on 3:00
…IM order by rounds

 Cool-down (200)
200 EZ choice