Workout

Warm-up (400)
400  swim 
...alt. 50 CATCH-UP/50 free

Set (600)
4 x 50 (kick/swim) 
...IM order on 1:05
4 x 100 free 
...descend on 1:40 
 
Set (900)
3 rounds
150 free/stroke/free on 2:30
100 IM/free on 1:45
50 fast kick on 1:15

Set (900)
3 rounds
150 moderate free on 2:15
100 fast kick on 2:15
50 stroke on 1:15

Cool-down (200)
200 Ez choice