Workout

Warm-up (400) 6 mins
Swim 400 choice

Set (400)
8 x 50 kick on 1:10 

Set (1800)
4 x 50 feee on 1:15
...d1-4
2 x 100 on 2:00
...IM descend 1-2
4 x 75 on 2:00
...ez/med/hard
2 x 150 on 2:30
...free/stroke/free
4 x 100 free on 2:30
descend 1-4
2 x 200 on 3:30
...IM
 
Cool-down (200) 
200 easy choice