Workout

Warmup (500)
500 swim
..4th 25 kick

Set (1200)
2 rounds
4 x 150 on 2:20
...75 IM (fly/back/breast)   
…75 free  

Set (1400)
100 free on 1:30
2 x 50 stroke 
...d1-2 on 1:00
100 free on 1:45
4 x 50 stroke 
...d1-4 on :55
100 free on 2:00
6 x 50 stroke 
...d1-3 on :50
100 free on 2:15
8 x 50 free 
...d1-4 on :45

Cool-down (200)
200 EZ