Workout

Warm-up (600)
400...50 swim/50 free
200 kick

Set (600)
4 x 150 on 2:15
...50 free, 50 stroke, 50 free

Set (1600)
2 Rounds:  
200 stroke/IM on 3:15
100 kick on 2:15
100 stroke/IM on 2:00
100 kick on 2:15
4 x 50 swim on 1:00
100 kick on 2:20

Set (400)
4 rounds
2 x 25 FAST stroke
50 ez

Cool-down (200)
200 EZ choice