Workout

Warm-up (500)
10 x 50 choice 
rest 10 between

Set (600)
4 x 75 on 1:15
…free/drill/free
4 x 75 on
…1:00; 1:05; 1:10; 1:15

Set (1600)
2 round
200 on 4:00
…alt 25 swim/kick
100 on 1:45
…alt 25 stroke/fr
100 free on 1:30
Rest 1:00
200 on 2:45
100 IM on 1:45
100 kick on 2:15

Set (200)
8 x 25 on :30
…odds free
…evens choice

Cool-down (200)
200 choice