Workout

Warm-up (600)
400 CATCH-UP Free
200 Kick

Set (800)
2 rounds
50 back on 1:00
2 x 75 (25 drill/50 free) on 1:30
2 x 100 free on 1:30
...75 free/25 kick

Set (2000):
2 rounds
2 x 200 on 2:50
...descwnd 1-2
4 x 100 
...3 on 1:25, 1 on 1:20 
4 x 50 kick on 1:00

Cool-down (100)
100 EZ choice