Workout

Warm-up (600)
400  Free
200 kick

Set (1000)
200 pull on 5:00
4 x 150 on 3:30
... (100 free/50 stroke)
4 x 50 kick on 1:05

Set (1800)
2 rounds
2 x 150 on 3:30
… 50 fly/50 bk/50 br 
100 easy on 2:00
2 x 100 IM on 2:00
100 easy on 2:00
2 x 50 on 1:15
... non-free choice
100 easy on 2:00

Cool-down (200)
200 EZ