Workout

Warm-up (400)
300 swim
100 kick
 
Set (900)
3 rounds
50 stroke kick on 1:00
100 (50 stroke drill/50 stroke swim) on 1:45 --group 2 75’s
150 Free on 2:00 (group 2 – 125)
 
Set (2100)
3 rounds -- IM order by round
2 x 150 on 2:15 (group 2 – 100)
…1)free …2)mid 50=stroke
4 x 100 on 1:20 (group 2 – 75)
…1)free   …2)50stroke/50free) …3)free …4)stroke
 
Set (200)
8 x 25 on :30
…odds: ez …evens: no breath any way you can. 
 
Cool-down (800)
8 x 100 on 1:30 (group 2 -  75’s)
...moderate to ez
...choice of equipment