Workout

Warm-up (600)
400 free
200 kick

Set (500)
200 swim on 3:00
2 x 50 build on :50
100 swim on 1:20
2 x 50 kick on 1:00

Set (400)
4 rounds
4 x 25 on :30 
...odds stroke kick on back
...evens reg. stroke  

Set (1500)
3 rounds
4 x 50 stroke on 1:00
2 x 100 IM on 1:45
100 free on 1:30

Cool-down (200)
200 EZ