Workout

Warm-up (500)
200 swim, 200 kick, 100 drill

Set (600)
(2 rounds)
100 kick/50 free on 2:30
50 kick/100 free on 2:15
 
Set (1500)
3 rounds 
5 x 100  
...#1-3 free 
...on 1:20/1:25/1:30  
...#4-5 stroke on 2:00
…rest 1:00 between rds
 
Set (600)
300, 200, 100 pull 
…3cb on 200
…rest 20, 10 sec.

Cool-down (200)
200 EZ
...moderate to easy
...choice of equipment