Workout

Warm-up (600)
600 free 
...every 3rd 50 non free

Kick set (800)
2 x 400 
…1-IM, 2-free 
… 30 sec. rest 

Set (1000)
4 x 100 free on 3:15 
3 x 100 breast on 3:30 
2 x 100 back on 3:45 
1 x 100 fly 

Pull-set (600)
600 (3cb)
...2nd 300 faster than 1st 

Cool-down (200)
200 EZ