Workout

Warm-up (800)
400 Free  
200 kick
200 drill

Set (1200)
2 x 300 pull on 5:00
2 x 300 Free on 4:40

Set (1900)
2 x 150 Free on 2:20 
2 x 100 IM on 2:00
100 easy on 2:30
1 x 300 free on 5:00

EZ  100

2 x 150 IM on 3:00
2 x 100 Free on 1:45
100 ez kick on 3:00
1 x 300 IM  

Cool--down (200)
200 EZ choice