Workout

Warm-up (400)
200 CATCH-UP Free
200 kick

Set (200)
Pull 1 x 200 free  
…5cb
 
Set (900)
6 x 150's
…1-3 (kick/swim/kick) 3:00
…4-6 (swim/kick/swim)2:45

Set (1500)
15 x 100's
...1-5 (free) on 1:35
…6-10 (stroke/free) on 1:45
…11-15 (IM) on 2:00

Cool-down (200)
200 ez