Workout

Warm-up (600)
600 swim 
...alt. 50 CATCH-UP/50 free

Set (600)
4 x 50 (kick/swim) 
...IM order on 1:00
4 x 100 free 
...descend on 1:30
 
Set (1200)
4 rounds
150 free/stroke/free on 2:15
100 IM on 1:45
50 fast kick on 1:15

Set (1200)
4 rounds
150 moderate free on 2:15
100 fast kick on 2:15
50 stroke on 1:15

Cool-down (400)
200 kick
200 Ez choice