Workout

Warm UP (1000)
300 free
4 x 100 free on 1:30
4 x 75 (50 catchup/25 kick) on 1:20
 
Set (2100)
2 rounds
300 free on 4:30
2 x 75 on 1:00
200 free on 3:00
2 x 75 on :55
100 free on 1:30
2 x 75 on :50

...rest 1-2 minutes between rounds

Cool-down
200 EZ choice