Workout

Warm-up (500)
500 free
...every 4th 25 drill

Set (500) 10 min
2 x 250 on 5:00
25 Fly, 50 Back, 
75 Breast, 100 Free 

Set (1800) 29 min
4 x 100 on 1:40
...d 1-4
100 kick on 2:20
4 x 200 on 3:15
...d1-4
100 kick on 2:30
4 x 100 on 1:30
...d1-4

Set (200) 4
4 x 25's on 1:00
...red lines
 
Cool-down (200)
200 choice