Workout

Warm-up (600)
200 free 
200 kick choice 
200 drill (50 free/50 stroke) 

Set (600)
Pull 2 x 300
...rest 20 sec.

Set (1800)
400 swim (50 free/50 stroke) r:1:00 
4 x 50 stroke on 1:30 (d1-2) 
300 swim (50 free/50 stroke) r:1:00 
4 x 50 free on 1:00 (d1-4) 
200 swim (50 free/50 stroke) r:1:00 
4 x 50 stroke on 1:30 (d1-2) 
100 free on 2:00 
4 x 50 free on :50 (d1-4) 

Cool-down (200)
200 EZ