Workout

Warm up (400):
400 swim

Set (800)
4 x 50 kick 1:15
4 x 100 stroke/free on 1:45 IM order
200 free  

Set (1800)
3 rounds
200 on  4:00 
…50 stroke/50 free/50 stroke/50 free*
2 x 150
…1)50 fly/100 free 2:30
…2)100 back/50 free 2:30
1 x 100 IM on 2:00

*stroke is IM order by rounds

Cool-down (200)
200 EZ