Workout

Warm-up (600) 
Warm-up (600)
400 swim
200 kick

Set (600)
4 x 150 
...use drill/fins when needed 
...odds: 100 free/50 stroke 2:20
...even: 50 free/stroke 2:40

Set (1800)
Swim 400 Free on 6:00 
1 x 200 IM on 3:30 

Swim 300 Free on 4:30 
1 x 200 IM on 3:30 

Swim 200 Free on 3:00 
1 x 200 IM on 3:30

Swim 100 Free on 1:30 
1 x 200 IM 

Set (400) 
2 rounds
Kick 4 x 50 on 1:00 
…IM Order

Cool-down (100)
…100 EZ choice