Workout

Warm-up (600)
10 MINS 
...oyo  

Set (400)
8 x 50's kick on 1:00
...25 flutter/25 back

Set (800)
8 x 100's
...odd 25 bk/25 free on 1:45
...even free on 1:30

Set (900)
2 rounds
3 x 150 on 2:30 
...100 free-50 back 
...50 free-50 back-50 free
...50 back-50 free-50 back

Set (500)
Pull 500
...3 cb

Cool-down (200) 
200  EASY