Workout

Warm-up (500)
300 free
100 kick
100 drill

Set (800)
2 rounds
100 kick on 2:00
100 choice on 1:50
100 choice/FR on 1:40
100 Free on 1:30

Set (1600)
2 rounds
150 IM (no free) on 2:45
150 Free on 2:30
1 round
2 x 300 Free on 4:30  
100 Easy on 2:00
300 neg. split 

Cool-down (200)
200 EZ choice