Workout

Warm-up (800)
300 free
100 breast
100 swim
200 breast
100 swim

Set(200)
4 x 50 free/breast on 1:00
...descend 1-4

Set(2,000)
2x:
200 free on 3:00
2 x 150 build on 2:20
3 x 100 descend on 1:40
4 x 50 on 1:00 (1 easy, 3 hard)
*100 easy after round 1
*breast 150s, 100s & 50s on 2:00 per 100 base in rd. 2

Set (200)
200 easy