Workout

Warm up (500)
500 choice

Set (900)
6 X 150's
...1-3: 50 K, 50 stroke, 50 FR on 2:45
...4-6: 50 K, 100 S on 2:30

Set (1900)
2 rounds
3 X 50's (1 K, 2 S on :55)
300 fast on 4:00
2 X 100's on 1:45
300 fast on 4:00

Cool down (200)
EZ 200 choice