Workout

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

Set (900)
6 x 150 on 2:20 
...50 Kick, 100 Swim
   
Set (1500)
3 rounds
300 Free on 4:00
200 IM on 3:30 
...25 Stroke/25 Free 
 
Set (500)
500 Breath Control 
...3, 5, 7, 5, 3 by 100  

Cool-down (100)
100 Easy