Workout

Warm-up (500)
200 free
100 IM
200 free

Set (900)
2 rounds
3 X 50 Kick
2 X 100's Free 
2 X 50 Kick 

Set (1800)
400,5:00, 2 X 100,1:30
300,4:00, 2 X 100,1:25
200,2:50, 2 X 100,1:20
100,1:30, 2 X 100,1:15

Cool-down (200)
200 ez choice