Workout

Warm-up (800)
400 choice 
4 x 50 stroke on 1:10 
4 x 50 kick on 1:15

Set (600)
600 pull (50 free/50 stroke) 

Set (1800)
2 x 200 IM on 3:15
4 x 50 free on 1:00 
3 x 100 IM on 1:45
4 x 50 breast/free on 1:00 
200 free on 3:00 
4 x 50 back/breast on 1:00 
100 free on 1:30
4 x 50 fly/back on 1:00 

Cool-down (200)
200 EZ