Workout

Warm-up (200)
200 free

Set (800)
2 rounds
100 kick on 2:10
100 choice on 2:00
100 choice/FR on 1:50
100 Free on 1:40

Set (1800)
150 IM (no free) on 3:00
150 Free on 2:30
...repeat

2 x 400 Free on 6:20
100 Easy on 2:00
300 neg. split on 5:00

Cool-down (200)
200 EZ choice