Workout

Warm-up 
8 x 100 - odds free on 1:45/evens IM on 2:00 

Set
6 x 100's kick/drill  on 2:00 
...50 Scull down/ 50 kick back

Main-set 
4 x 400 on 6:30/7:00 
...IM order by 400 
...50 Stroke down/50 Free back

Set
200 choice kick

Set
3 x 200 IM on 4:00
...descending 1-3 

Warm Down 
200 EZ choice