Workout

Warm-up (500) 10 mins
75 Swim/25 Kick  
...repeat 5x  

Set (1000) 20 mins
5 x 200 swim - rest :15 sec. 
…1…all free
…2…Last 50 Stroke 
…3…Last 100 Stroke 
…4…Last 150 Stroke 
…5…200 Stroke

Set (1900) 30 mins
Swim 400 Free on 6:00 
1 x 200 IM on 4:00 
100 EZ kick on 2:30
Swim 300 Free on 4:45 
2 x 100 IM on 2:00 
100 EZ kick on 3:00
Swim 100 Free on 1:45 
4 x 100 IM on 2:00 
100 EZ kick on 3:00

Cool-down (200) 10 mins
200 EZ choice