Workout

Warm-up (800)
400 choice
400 free, alternating 50 easy/50 build

Set (800)
400 alternating 50 back/50 free
400 free, building by 100s

Set (400)
8 x 50 kick on 1:10
...odds - 25 no splash flutter/25 fast flutter
...evens - 50 breast kick

Set (1000)
4 rounds
50 easy on 1:00
50 kick on 1:00
50 stroke on 1:15
100 IM on 2:00

Set (400)
Pull 400
...5 cb

Cool-down (200)
200 EZ choice