Workout

Warm-up (600)
400 free
200 kick

Set (600)
2 rounds
100 choice on 1:50
100 choice/FR on 1:40
100 Free on 1:30

Set (1800)
4 x 50 on :50 
3 x 100 on 1:40 
2 x 150 on  2:30 
1 x 200 recovery on 3:30
2 x 150 on 2:15 
3 x 100 on 1:30
4 x 50 on :45 

Cool-down (200)
200 EZ choice