Workout

Warm Up (500)
500 swim

Set (800)
4 x 100 (3rd lap stroke) on 1:30
4 x 50 (25 stroke/25 free) on :45
4 x 50 kick on 1:00

Main Set (1900)
10 x 100's
...odds IM , evens free
intervals descending every 2 100s
(1:45, 1:40, 1:35, 1:30, 1:25)

6 rounds of 3 x 50's
1 x 50 kick @ 1:00
1 x 50 free @ :40
1 x 50 stroke @ :50

Cool-down (200)
100 EZ