Workout

Warm-up (600)
400 free, 200 kick

Set (300)
6 x 50 kick choice on 1:05

Set   (1800)
2 rounds
1 x 300 on 4:30
...50 free/50 stroke
2 x 150's on 3:00 
...25 stroke/50 free
3 x 100's on 1:30
…75 free/25 stroke

Set  (500)
10 x 50's on :50/1:00
…odd free/even stroke

Cool-down (200)
200 EZ choice