Workout

Warm-up (600)
300 swim, 200 kick, 100 drill

Set (600)
4 x 150 on 2:30
...#1: all free
...#2: 100 free/50 breast
...#3: 100 free/50 back
...#4: 100 free/50 fly

Set (2000)
8 rounds
25 free on 1:00
50 free on 1:00
75 free on 1:00
100 free on 1:00

Set (200)
200 kick
...last 100 no board

Cool-down (100)
100 EZ choice