Workout

Warm-up (500)
400 swim
…50 free/50 drill
100 kick

Set (600)
200 stroke/free on 3:30
2 x 100 IM on 1:45
4 x 50 stroke on 1:00

Set (1500)
2 rounds  
2 x 200 Free on 3:00 
2 x 100 Free on 1:30 
2 x 50 Free on :45 
2 x 25 on :30 FAST
 
Set (400)
8 x 50 kick on 1:10 
...1 easy and 1 fast

Cool-down (200)
200  EZ