Workout

Warm-up (600)
300 choice 
6 x 50's kick on 1:05 

Set (800)
8 x 100 
...first 50 stroke 
…IM order 
...last 50 free on 2:00 

Set (1200)
…3 rounds
2 x 150 free on 2:30
100 IM on 2:00 
…D1-3 BY rds

Set
500 (or 300 pull)
…3 cb

 Cool-down (200)
EZ 200 choice