Workout

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

Set (600)
200 stroke/free on 3:30
2 x 100 free on 1:40
4 x 50 stroke on 1:05

Set (1600)
2 rounds  
2 x 200 Free on 3:20/3:00 
2 x 100 Free on 1:40/1:30 
2 x 50 Free on :50/:45 
100 EZ 
 
Set (400)
8 x 50 kick on 1:10 
...1 easy and 1 fast

Cool-down (200)
200  EZ