Workout

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

Set (600)
2 x 300 free on 4:00
#1- 1st 50 is kick
#2- last 50 is kick

Set (1000)
5 x 200 on 2:45
descend 1-5

Set (1000)
10 x 100s
...odds easy on 1:45
...evens fast on 1:15

Cool-dwon (400)
200 kick
200 easy