Workout

Warm-up (400)
400 choice

Set (1000)
5 x 200s
odds are free on 3:00
evens are 100 kick/100 drill on 3:30

Set (1800):
2 rounds (3 rounds at noon)
50 on :55
100 on 1:35
100 on 1:40 
200 on 3:00  
150 on 2:25  
300 on 4:30  

Cool-down (300)
2 rounds
50 kick/50 back/50 free