Workout

Warm-up (600)
400 CATCH-UP free
200 kick

Set (600)
4 x 50 (kick/swim) 
...IM order on 1:00
4 x 100 free 
...descend on 1:30 
 
Set (900)
3 rounds
150 moderate free on 2:10
100 fast stroke/free on 1:30
50 fast kick on 1:00

Set (900)
3 rounds
150 moderate free on 2:00
100 fast kick on 2:00
50 fast fly on 1:00

Cool-down (200)
200 Ez choice