Workout

Warm Up (600)
2 rounds
200 swim/100 kick 

Set
2 rounds (600)
150 free 2:15
3 x 50 on 1:00
1) breast w/free kick
2) R/L/Double arm fly drill
3) 25 stroke/25 free

Set (1500):
15 x 100
3 rounds
1)100 free on 1:30
2)25 stroke/75 free on 1:40
3)50 stroke/50 free 1:50
4)75 stroke/25 free 2:00
5)100 stroke 2:00

Set
500 pull
...3cb

Cool-down (200)
200 EZ choice