Workout

Warm-up (600)
400  Free
200 kick

Set (600)
4 x 150 on 2:30
…free/stroke/free
…IM order

Set (1500)
10 x 100 w/10 sec rest
…even IM

Set (1500) 
10 x 15 rest 15 sec.
...Alt Kick/Swim 
…odd 100's = streamline kick
…even 100's = best form 
 
Cool-down (200)
200 choice