Workout

Warm-up (500)
300, 100, 100
...s/k/d 

Set (1000)
2 rounds
2 x 100 free on 1:30
…descend 1-2
4 x 50's on 1:00
…25 stroke drill/25 fr 

Set (1600)
2 rounds
200 free on 3:00
2 x 100 on 1:40
...25 stroke/25 free
200 free on 2:50
4 x 50's on 1:00
…IM order

Cool-down (200)
200 choice