Workout

Warm Up (600)
400 free
200 Kick

Set (500)
2 rounds 
50 back on :55
50 drill on :55
50 stroke on 1:00
100 free on 1:40

Set (1800)
4 x 100 on 1:20
4 x 50 on 1:15 
...#2, #4 FAST

4 x 100 on 1:25
4 x 50 on 1:20 
...#2, #3, #4 FAST

4 x 100 on 1:30
4 x 50 on 1:30
...ALL FAST

Cool-down (400)
200 kick
200 swim EZ