Workout

Warm up (900):
400 free
(4 rounds) 
75 (free/stroke/free) on 1:15 
50 kick on 1:05

Set (600)
2 rounds
3 x 100 on 1:30
…1- 100 free
…2- 25 fly/75 free
…3- 50 fly/50 free

Set (1500)
3 rounds
2 x 150 on 2:15 (1 IM - no free; 2 all free)
2 x 75 stroke on 1:15
50 easy free on 1:00
…Round 1- stroke fly, 
…R2- back, 
…R3- breast

Cool-down (200)
200 EZ choice