Workout

Warm-up (400)
400 choice

2 rounds (600)
Swim 150 free on 2:20
...8 strokes head up/12 strokes  
Swim 3 x 50 on  :50
…25 back/25 free 
 
Set (2100)
2 x 300 swim on  5:00
...200 swim/100 kick
100 easy free 2:00
2  x 300 swim on 4:45
...200 swim/100 kick
100 easy free 2:00
2 x 300 swim 4:30
 

Cool-down (100)
100 cool down