Workout

Warm-up (600)
400 free
200 kick

Set (800)
2 rounds
100 kick on 2:00
100 choice on 1:50
100 choice/FR on 1:40
100 Free on 1:30

Set (1600)
2 rounds
150 IM (no free) on 2:40
150 Free on 2:20

2 x 300 Free on 4:30  
100 Easy on 2:00
300 neg. split on 5:00

Cool-down (200)
200 EZ choice