Workout

Warm-up (500)
200 free
300 IM
...50 drill/25 swim

Set (1000)
4 x 100 kick on 2:15
8 x 50 choice on :50

Set (1800)
12 x 100 on 1:30
...for best average
...extra 2:00 REST
6 x 100 non-fr on 2:20

Cool-down (200)
200 Moderate to EZ