Workout

Warm-up (600)
300 swim
200 stroke
100 kick

Set (300)
3 X 100 
...6 kick rotastion drill
...rest 15 sec.
 
Set (2400)
3 rounds
250 free on 2:45
2 X 150 on 2:30
...100 free/50 stroke
4 X 50 free on :45
50 moderate on 1:30

Cool-down (200)
200 EZ choice