Workout

Warm Up (600)
300 swim, 200 kick, 100 drill

Set (600)
4 X 150 ..2 on 2:15, 2 on 2:00  
...50 free/50 stroke/50 free

Set (2,100)
2 rounds
500 on 7:30
...50 free/50 stroke
2 X 100 free on 1:20
100 kick on 1:30
2 X 100 free on 1:15
50 EZ

Cool-down (200)
EZ 200 choice