Workout

Warm Up (600)
3 rounds
50 free/50 nonfree/100 kick

Set (400)
2 rounds
4 x 50 free
…2 on 50, 2 on 40

Set (1150)
2 rounds 
300 on 4:30/4:15 
100 kick on 2:00
100 swim on 1:30/1:20
EZ 50

Set (1150)
2 rounds
2 x 200 on 3:00/2:45
100 kick
100 swim on 1:25/1:15
EZ 50

Cool-down (100)
100EZ