Workout

Warm-up: (600)
400 swim
200 kick

Set (600)
4 X 50 free on :50
2 X 100 free 1:30
1 X 200 IM on 3:15
...alt stroke/free by 50

Set (2000)
2 rounds
3 X 200 free on 3:00, 2:50, 2:40
2 X 50 Fly/back on 1:00
2 X 100 free on 1:30 
2 X 50 back/breast on 1:00

Cool-down (200)
200 EZ choice