Workout

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

Set (500)
2 rounds 
50 back on :55
50 drill on :50
50 free on :45
100 IM on 1:45

Set (2200)
4 x 100 on 1:20
4 x 75 on 1:15 (#2, #4 FAST)

4 x 100 on 1:25
4 x 75 on 1:10 (#2, #3, #4 FAST)

4 x 100 on 1:30
4 x 75 on 1:00 (ALL FAST)

Cool-down (200)
200 easy