Workout

Warm Up (500)
Swim 10 x 50's on :50

Set (400)
100 (50 kick/50 free) on 1:45
100 (50 back/50 free) on1 :35
100 (50 choice/50 free) on 1:30
100 free 

Set (2200)
4 rounds
2 x 100 on 1:20/1:30
150 on  2:00
2 x 100 on 1:30/1:20
:30 break
 
Set (200)
8 x 25  on :30
...odds fast/evens ez

Cool-down (100)
100 ez