Workout

Warm-up (600)
400 CATCH-UO Free
200 Kick

Set (500)
2 rounds 
50 back on :55
50 drill on :55
50 stroke on 1:00
100 free on 1:40

Set (2200)
4 x 100 on 1:20
4 x 75 on 1:10 
...#2, #4 FAST

4 x 100 on 1:25
4 x 75 on 1:20 
...#2, #3, #4 FAST

4 x 100 on 1:30
4 x 75 on 1:30
...ALL FAST

Cool-down (200)
200 easy