Workout

Warm-up (600)
300 swim, 200 drill
100 kick

Set (500)
2 rounds
75 kick on 1:30         
75 stroke drill on 1:15
100 on 1:30
...25 stroke/75 free 

Set (1800)
3 rounds  
6 x 100 on 1:30
1) 25 fly/75 free  
2) 25 fly/25 bk/50 fr  
3) 100 IM  
4) 100 free  
5) 100 stroke fast  
6) 100 ez on 2:00

Set (300)
12 x 25’s kick on :40
…last 10M FAST  

Cool-down (200)
200 EZ choice