Workout

Warm-up (600)
200 free 
100 IM 
50 kick
...2 rounds 
 
Set (800)
4 x 200 swim on 4:00
...25 free/25 stroke
...IM order

Set (900)
6 x 150 on 3:00
...50 kick/50 swim/50 kick
...fins ok

Pull-set(900)
3 x 300 (3cb) on 4:30 
...build each 300

Cool-down (200)
100 moderate 
100 EZ