Workout

Warm up (600)
400 swim
200 kick

Set (400)
4 x 100 free on 1:30
...50 catch-up/50 swim
 
Set (2100)
2 rounds
300 free on 4:30
2 x 75 on 1:15
...free/fly/free
200 free on 3:00
2 x 75 on 1:15
...free/back/free
100 free on 1:30
2 x 75 on 1:15
...free/breast/free

Cool-down
200 EZ choice