Workout

warm up (600)
2 rounds
200 free, 100 kick

Set (800)
8 x 100 on 1:50
odds- 50 back/50 free
evens- 50 breast/50 free
 
Set(1500)
300 free on 5:00
...75 percent effort 
4 x 50 breast on 1:00
200 free on 3:20
...75 percent effort
6 x 50 back on 1:00
100 free on 1:40
...75 percent effort
8 x 50 fly on 1:00  

Cool-down (300)
200 kick
100 ez swim