Workout

Warm-up (600)
400 free
200 kick

Set (500)
Swim 10 x 50 
…4 free on  :45   
…3 back on :50      
…2 brst on  :55     
…1 fly  on  :55     

Set (2000)
2 rounds  
4 x 25 kick on :30
…ez/ moderate/ moderate/ fast 
4 x 25 IM order on :30
…ez/ moderate/ moderate/ fast 
4 x 50 free on:45 
… ez/ moderate/ moderate/ fast 
4 x 100 IM on 1:45
… ez/ moderate/ moderate/ fast 
4 x 50 free on :45 

Cool-down (200)
200 EZ choice