Workout

Warm-up (600)
400 CATCH-UP Free
200 back

Set (500)
500 kick
...25 dolphin/25 flutter

Set (900)
6 x 150 on 2:30
…odds: 100 IM/50 free  
…even: 50 free/100 IM  

Set (1200):
300 free/breast by 25’s on 5 
2 x 100 breast on 1:45
2 x 50 free on :45

3 x 100 fly/free by 50's 1:45
200 fr/breast by 50’s on 3:30
2 x 50 free on :45

Cool-down (200)
200 easy