Workout

Warm-Up (300)
300 choice

Set (500)
2 x 50 kick on 1:05
2 x 100 free on 1:30
2 x 100 stroke on 1:45

Main Set (2400)

2 rounds

2 x 300 
...every third lap stroke on 4:30
2 x 200 IM on 3:00
2 x 100 easy free on 1:45

Cool-down
200 EZ