Workout

Warm-up (500)
10 x 50 on r:10

Set (500)
2 rounds
100 easy on 1:30
50 kick 1:00
50 free on :45 
50 non-free on 1:00

Set (1500)
10 x 150 
…#1 free on 2:30
…#2 IM on 2:45
…No FLY
…#3 free on 2:30
…#4  #5 IM on 2:45
…No BACK
…#6 free on 2:30
…#7 #8 #9 IM on 2:45
…No BREAST
…#10 free on 2:30

Set (300)
300 pull
...neg split

Cool-down (200)
200 choice