Workout

Warm up (1100):
300 free
2 rounds
3 x 100 free on 1:30
2 x 50 backstroke kick on 1:00

Set (2000):
4 rounds
2 x 150 on 2:15
...50 free/50 back/50 free
100 back on 1:40
100 FAST kick on 2:30

Set (200)
200 backstroke pull

Cool-down (100)
100 easy